Working in an office may not be physically demanding, but it can still take a toll on your body. This is especially true if your desk, chair, and keyboard lack various ergonomic elements. If you’re tired of suffering from back pain after a long day at the office, performing the following stretches throughout the workday can provide some relief.

3 Stretches for Relieving Back Pain at Work 

1. Seated Spinal Rotation 

While sitting upright at your desk, cross both arms over your chest, placing each hand on the opposite shoulder. Turn your torso slowly at the waist, first to the left then to the right, as far as you can. Repeat a few times until your lower back feels sufficiently stretched out. 

2. Shoulder Stretch 

This stretch can be performed while sitting or standing. Reach behind you, clasping the hands together. Raising your chin, push your chest out while pulling your hands down. Hold the pose for 20 to 30 seconds before releasing it. If you’re feeling especially tense, repeat this a few times before resuming your work. 

3. Seated Hamstring Stretch 

If you have the opportunity to work at a standing desk, try to do so for at least a portion of every shift. When you have no choice but to sit for an extended period, though, a hamstring stretch can help. While sitting, stretch one leg straight out and fold at the waist until you can touch your toes. Hold for 20 to 30 seconds before repeating with the other leg. Avoid holding both legs straight out at the same time, as this can worsen lower back pain.

If your back pain persists despite performing the above exercises, you may need a spinal adjustment. For comprehensive chiropractic care, turn to Hamilton Holistic Healthcare Services. Located in Cahokia, IL, this practice caters to a wide range of patients, from office workers to athletes. With a commitment to performing incredibly precise adjustments that target the underlying cause of any discomfort, they conduct a detail-oriented exam, comprised of more than a dozen tests, on every new patient. To make an appointment with one of their spine specialists, reach out online or call (618) 857-8283 today.