How to Stretch Back Muscles After Sitting at a Desk All Day

Sitting in a desk all day can take a toll on your back. Upper and lower back pain as well as shoulder and neck pain can result from a long day in an office chair. A few easy back stretches after a long day can make a dramatic difference to how you feel.

Instructions

1. Do a cat stretch by getting on the floor on your hands and knees. Arch your back by pushing the center of your back up and your tail bone and shoulders downward and hold for a few moments. Then, reverse by pointing your tail bone and shoulders towards the ceiling.
   Breathe slowly and deeply throughout these movements and repeat several times to stretch your back.

2. Do a tall stretch by grasping your hands high above your head and stretching through your arms and shoulders without moving the back. This is a great exercise at the end of the day or periodically throughout your day.

3. Rotate your shoulders in circular motions forwards and backwards to help your upper back feel relief from stiffness and lift your shoulders slowly towards your ears several times to stretch shoulder blades and relieve stiffness in the upper back.

4. Do a lower back stretch by standing up and arching your back while supporting it with the palms of both your hands. This can stretch not only your lower back but help with your hips as well.

5. Lay on the floor on your back and pull your knees in towards your chest and hold them with your arms. Slowly rock side to side, pressing your spine into the floor to give your back an overall stretch.

6. Leave your desk every few hours for at least a few minutes to help minimize stiffness from sitting in one place too long.

Tips & Warnings

• A hot bath with epsom salts or aromatherapy bubble bath can be soothing to a sore, stiff back and relax you overall. Some of back pain is caused by tension and stress so a de-stressing routine such as a hot bath can make a big difference to how you feel.

• Consider doing excercising regularly with stretching exercises such as pilates or yoga to help strengthen your body's core or powerhouse muscles. This can help strengthen your back muscles and make them more resilient as well as improve your posture

• Be sure you have a good chair that's designed for desk work with lumbar support good mobility to minimize back pain.

• Be aware of your posture. Slouching can make your back pain worse.

• Ask your boss if they can arrange an ergonomic assessment to find out if you can set up your workstation more appropriately, which will reduce repetitive stress injuries as well as upper and lower back pain.

• If your back pain is severe or persists, speak to your doctor.