Do you suffer from low back pain while at work? You are not alone. Fifty-four percent of Americans who experience low back pain spend the majority of their workday sitting. Although your back pain may not be caused by what body positions you are in while at work, it is no coincidence that back pain and sitting are related.
Sitting posture (and standing posture if you have a standing desk option) is important to maintain a pain-free low back, but what is even more important is moving frequently during your work day. If you happen to have a sit-stand desk, changing positions every 1-2 hours is recommended.
Going on short walks during your day is also a great way to change up your body position but sometimes the work day doesn't afford you a lot of extra time, and we understand that! So we created this video to teach you our top 4 exercises you can do at your desk to keep moving, decrease pain, and improve your productivity.
1. Spinal Twists
While sitting forward, reach your hands to the side of the chair to twist at your back. You can either reach to the armrest or for a deeper stretch, reach all the way to the backrest with both arms. Hold for 30 seconds and repeat to the other side.
2. Seated cat/cow
If you have done yoga before, this may be familiar. In a seated position, move from arching your low back to rounding the low back. Move slowly back and fourth between these two positions. Repeat 10 times.
3. Nerve glides
This exercises helps to maintain healthy nerves from the low back into the legs. From a seated position, slouch forward while bringing your head down. From here, kick one leg out straight in front while returning to an upright posture ending with your head looking up to the ceiling. Then move back to the starting position with a slouched posture and legs relaxed. Repeat 5 times on each leg. (Check out the video above for a demonstration of this exercise!)
4. Deep hip stretch
Cross one leg on top of the other so that your ankle is resting on your thigh. Sit tall and bend forward at the hips until you feel a gentle stretch at the hip of the bent leg. Hold 30 seconds and repeat on the other leg.
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Want more information about how to become pain-free? Download our low back pain e-book here.