During a long day sitting at your work desk, you might experience back and neck pain. These aches may distract you from your work, causing you to reduce productivity and focus. Instead of enduring this discomfort, try these five helpful stretches that you can do right at your desk to alleviate any pain.

5 Stretches to Relieve Back & Neck Pain

1. Upper Back Stretch

This stretch relaxes your rhomboid muscles, which are located in your upper back. Put your hands in front of you and clasp one hand on top of the other. Gently reach forward. You should feel your shoulder blades stretching away from one another. Gently lower your head in line with your arms. Hold the pose for about 10 to 30 seconds, and repeat two to four times.

2. Torso Stretch

Also known as a trunk rotation, the torso stretch helps strengthen your back muscles and releases tension. Place your feet firmly on the ground and rest one arm on the back of your chair. Gently turn your upper body in the direction of the arm resting on your chair. You should feel the stretch on both sides of your lower back. Hold the pose for 10 to 30 seconds, and then repeat on the other side.

3. Neck Rotation

Neck rotations are ideal for preventing and combating neck pain. Gently lean your head forward. Slowly tilt your head and neck toward one side. You should feel the stretch on the opposite side. Hold the pose for about 10 seconds. Repeat on the other side. Relax and lift your head. Repeat the stretch three times in each direction. 

4. Shoulder Stretch

If you slouch over your computer instead of sitting straight, the shoulder stretch will help reduce the resulting back and neck pain. Put your hands behind your back and clasp one hand on top of the other. Push outward with your chest and raise your chin. Hold the pose for 10 to 30 seconds.

5. Shoulder Shrugs

A great way to release upper body tension, shoulder shrugs are quite simple. Lift both shoulders toward the ears. Slowly drop them. You should feel the tension release. Repeat 10 times. 

For more help fighting back and neck pain, turn to the experts at Montvale Health Sport + Spine in Upper Bergen County, NJ. The experienced team of medical doctors, chiropractors, physical therapists, and acupuncturists will help you design a personalized plan to remain pain-free throughout your work days. Discover the source of long-standing issues with the help of a trusted doctor, and say goodbye to tension and pain with a therapeutic massage or acupuncture session. Explore a full list of their services online and call (201) 391-8282 to schedule an appointment today.