Whether your work is labor-intensive or mostly sedentary, you may experience neck, back, and spinal pain as a result of sitting and standing for long periods. Pain is not just uncomfortable; it can also cause fatigue, irritability, and decreased productivity. Fortunately, there are ways to reduce pain and muscle tension without leaving your workstation. The chiropractors and acupuncturists at Mid Rivers Chiropractic in Saint Peters, MO, explain four simple stretches you can do at work.

4 Stretches to Reduce Neck, Back, & Spinal Pain at Work

1. Behind-the-Back Stretch

This is a simple exercise you can perform anywhere to relieve shoulder tension. With your left hand, reach behind your back from the bottom, stretching your arm up as far as you can with your palm facing outward. With your right hand, reach behind your back from the top, grabbing and holding your left hand for as long as you comfortably can. Switch hands and repeat on the other side.

2. Spinal Twist

The spinal twist is a basic yoga move you can do while sitting at your desk. Hold onto your chair and stretch your legs out in front of you so they’re parallel to the floor. Use the chair for leverage and gently twist your spine to the left and then to the right, holding the pose for a few seconds in each direction. This move can relieve pain by taking pressure off the spine and back. Just be careful not to twist beyond what is comfortable. 

3. Wall Stretch

You need to get out of your seat for this exercise, but it still doesn’t require much space. Face a wall and place your hands against it so your arms are at a 90-degree angle with your body. Walk your feet back slowly, straightening your arms as you go. Don’t push off the wall; use your arms for balance and walk back as far as you can while keeping your arms straight and shoulders back. 

4. Shoulder Shrugs

Focus on your breathing as you perform this exercise. Slowly shrug your shoulders, breathing in as you lift up, and out as you release. Repeat this a few times, then gently shake your head back and forth. This low-impact stretch can help release neck tension and relieve pain. 

If you’re experiencing persistent or severe neck, back, or spinal pain, acupuncture or chiropractic adjustments may be an ideal solution. These safe, non-surgical techniques help treat a variety of conditions, including muscle tension, sciatica, scoliosis, arthritis, pinched nerves, and sports injuries. If you’re in the Saint Peters area, turn to the experts at Mid Rivers Chiropractic. With over 30 years of compassionate care, there’s no one better to help you achieve a pain-free life. Call (636) 279-1400 to schedule a consultation, or visit their website to learn more about treatment options.