How to Do Spinal Stretches At Your Desk

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( — May 25, 2021) — Looking for some simple, practical ways to alleviate back pain? We have several such solutions right here in this guide.

Below are 5 very effective spinal stretches that can fix a lot of the issues that cause back pain. For instance, improper or shallow breathing can prevent your spine from getting enough oxygen, causing pain.

We’ll teach you a stretch to open up your chest for deep breathing. You’ll also learn how to stretch your back and some support muscles that affect your spine.

Keep your spine healthy at work by practicing these stretches.

1. Simple Back Stretch

Clasp both hands together and, with palms facing up, stretch them high above your head. Look at your hands while taking a deep breath in. Now, extend your spine as straight as you can.

Next, keep your arms straight but bring them down in front of you while you bring your chin to your chest. Breathe out slowly as you do this. Doing this stretch regularly can help to correct your spinal curvature.

2. Deep Breathing/Chest Opener

Dysfunctional breathing causes all sorts of pain problems. To fix this, clasp both hands behind your back while sitting on the very edge of your seat. Now, simply breathe deeply in and out 3 times.

3. Seated Twist

Keep your spine straight and place your right hand on the left side of your left knee. Keeping your right hand in place, stretch your left hand out as far as you can to the right. 

Now, repeat this in the opposite way for the other side. Do this at least three times on each side and don’t forget to breathe deeply.

4. Seated Pigeon

Sit at the edge of your seat with your feet flat on the floor and keep your spine straight. Put your right ankle upon your left knee.

Hold this position for thirty seconds and then repeat for your other side. Do this 3 times on each side while breathing deeply.

5. Hip Flexor Stretch

Once again, sit on the edge of your seat but turn your face slightly to the left. With your right hand, pull your right leg behind you, feeling the stretch in your back. Make sure that your left foot is flat on the floor so you don’t fall out of your chair.

Hold this position for 30 seconds, then repeat in the opposite way for the other side. Breathe deeply while stretching and repeat this stretch 3 times for each side.

Fix Your Back Issues With These Spinal Stretches

Now, try these spinal stretches for yourself to relieve back pain at your desk. However, if you don’t feel much improvement, you may need professional help. In this case, set up a consultation with your local chiropractor.

Now, learn some more great ways to stay healthy and fit right here. For instance, we can teach you effective weight-loss tips, the health benefits of wine, and how to achieve younger-looking skin. Find these topics and other awesome advice on our Health blog.