How to Do Back Exercises While at Your Desk

Doing simple back exercises at your desk can release stress and stiffness. In order to feel comfortable at work or in your home office, learn how to do back exercises to alleviate tension.

Things You'll Need

• Comfortable chair

Instructions

How to Do Back Exercises While at Your Desk

1. While sitting at your desk, pull your legs slightly apart.

2. Support some of your weight on your thighs or arm rest.

3. Lean forward until you feel your pelvis and lower back tilting forward.

4. Take a deep breath. Sit back very slightly, so that your back is straight back.

5. Look directly ahead and feel your chest and head lifting forward.

6. Repeat two or three times every two hours to stretch out back muscles.

Tips & Warnings

• You should feel a slight stretch as your tailbone lifts off the seat and an arch in your middle back.

• Do these exercises if you have been sitting for long periods of time or just before standing up.

• When you exhale, try to keep that length in your spine.

• Do not overwork your back muscles. When the exercises start hurting, stop.

Resources

• Caremark Health Information