Today, the majority of working professionals spend their day sitting behind a desk. While some may appreciate not having to engage in demanding labor for work, this kind of environment can still be rough on the body. Specifically, sitting at a desk and using a computer keeps the body in certain positions that can harm the muscular and skeletal system, contributing to chronic neck and back pain. Fortunately, if you need relief from this discomfort, you don’t have to give up your day job. Instead, you can practice these office-friendly stretches to keep your joints and muscles flexible.

A Guide to Desk-Friendly Stretches for Pain Relief

1. Hamstring

When excessive sitting places too much pressure on the lower back, hamstring stretches can help alleviate discomfort.

To begin, sit on the floor with one leg extended and the other folded in so that the foot’s sole rests on the opposite thigh. Maintaining a straight spine, reach to the end of your extended foot and hold for a few seconds to relieve pressure within the lower back. Repeat these steps with the other leg.  

2. Bridge

Bridge pose can help relieve desk-related neck and back pain. Start this pose by lying on your back with both legs extended straight out. Bend your knees so that your feet remain planted on the ground. Reach your hands underneath your knees and connect them. Next, gently raise your hips toward the ceiling. Hold the pose for a few seconds, release, and repeat as necessary.

3. Hand Clasps

Hand-clasp stretches help relieve neck pain and can be done from your desk chair. For this stretch, clasp your hands together behind the head at the base of the neck. Gently press your neck down until your forehead is angled toward the ground. Hold the pose for several seconds, release, and repeat.

4. Hip Flexor

If you’re experiencing chronic pain or muscle spasms in the lower back or legs, use the hip flexor stretch.

Lie down on your back with your legs extended. Bend the legs so that your feet connect and form a diamond shape. Keeping your back and your arms flat on the ground, gradually lower each knee toward the floor to open up the hips.

In addition to routine stretching in the office, you can minimize chronic pain by working with the professionals at Stroud Chiropractic Clinic. After performing an in-depth physical evaluation, this Archdale, NC, chiropractor will diagnose the location and cause of your neck or back pain, such as spinal misalignment, muscle tension, and nerve compression. Customized treatments ranging from chiropractic adjustments to cold laser therapy will be used to target your specific condition and provide lasting relief.  Visit this clinic online for more details on their services, or call (336) 434-2107 to schedule an appointment.