Sitting at a desk all day isn’t just monotonous; it can be hard on your body too. According to the Mayo Clinic, if you spend 40 hours or more a week at a desk for your profession, you can begin to develop a number of conditions, from lower backaches to neck and shoulder pain. One of the easiest ways to find pain relief and combat muscle aches is by performing some simple stretches and exercises during your workday. Not sure where to start? Consider these three easy exercise techniques for pain relief.

How to Relieve Discomfort at Work

1. Triceps Stretches

If you spend time at a desk writing or typing for work, your arms and shoulders may experience some tension. Triceps stretches are an excellent way to alleviate pain and get some movement into your workday. While sitting in a chair, raise your arm and bend it so your hand reaches toward the opposite side. Next, use your other hand and pull your elbow toward your head. Hold for 10-30 seconds and repeat with the other arm.

2. Trunk Rotation

Your back and torso areas are also at risk for aches when sedentary. The trunk rotation exercise is ideal for lower back pain relief. Start by planting your feet in front of you on the ground, facing forward. Then, rest one arm on the back of your chair and twist your upper body in the same direction as that arm. Hold this pose for 10-30 seconds, then repeat with the other arm and side. For more mobility, exhale while completing this stretch.

3. Hamstrings Exercise

Your legs are also prone to stiffness and pain. Remaining still for too long can cause aches and tension in your hips, thighs, and hamstrings. To combat the discomfort, remain seated and extend one leg outward. Reach toward your toes as far as you can comfortably stretch and hold for 10-30 seconds. Repeat with the other leg.

These exercises only offer a temporary pain relief for work-related aches. If issues persist, schedule an appointment with a skilled professional at the Gateway Chiropractic Center, located in Crossville, TN. They assist patients seeking preventative care or relief from injury, aches, and pains. A certified medical examiner and chiropractor heads the team of professionals and offers a variety of treatment options for aches and pains. Contact the office at (931) 484-3135 to schedule an appointment or visit their website to learn more about the services offered.