How to Overcome Back Pain at the Office

Too long sitting behind a desk is hazardous and risky for health. But this risk can be reduced by doing some light exercise at your desk.

Here are five practical exercise in the office you can do when we have no time to move from your seat.

Warm Up

While sitting in a chair, stretching the fingers. Then make a circular motion on the wrists and ankles. Continue to stretch the neck muscles by pulling your head down toward your chest slowly.

Side Neck Stretches

Sitting upright body position, tilt the neck to the shoulders slowly as far as you can, hold for 10 seconds, then return to starting position and do change sides.

Shoulder Shrug

Sitting up straight, lift your shoulders upward until near the ear and hold for 3-5 seconds, put back into its normal position, repeat 3-4 times.

Back Side-Stretch

Sitting up straight, then lift both arms straight up with both hands intertwined. Tilt your body slowly to the left until you feel the stretch in your back muscles. Return to starting position and do the same for the right side.

Leg Lifts

Sit upright on the edge of the seat, then lift your right leg off the floor and hold. Make sure the legs remain straight while raised. Lower the leg and repeat with the left leg.