5 minute Office Exercises: Back pain & Neck pain
Prolonged hours of sitting, whether you are doing Work From home (WFH) or have a Desk job in a corporate setup; it is bound to cause issues like back pain, cervical pain, neck stiffness and lower back pain. Posture and Ergonomics play a pivotal role to avoid and prevent onset of such problems. However this cannot underwrite the importance of movement. Make time for Office stretches what is now popularly called Chair Yoga and improve your productivity.
“I am a software consultant, who needs to sit for atleast 10 hrs every day. Also, I tend to google my problems and diagnose my self with unbelievable scary stuff 😅 When I came to ReLiva, I had really bad lower back & hip pain when sitting for more than 20 minutes, and traveling in the car was very troubling. I picked the first place I found on Practo, with good reviews. After two weeks of help from their physio, I am way better. I have recovered a lot and life is way easier now. I would recommend this place because, I was explained what’s wrong and helped to understand the line of action.” says Shri Jayanth Singh
ReLiva’s posture and musculo-skeletal physiotherapists suggest easy to do exercises that you can do at your place of work, for back pain and neck pain.
Taking the time to stretch throughout the day anywhere – in office or at home, can have numerous health benefits. Stretching can improve flexibility and is an important activity to warm up or cool down after exercise. Stretching can also be a fun and healthy break from your computer screen during the work day. These stretches along with correct sitting posture at workplace, also helps you to keep all those pain in the back and neck away.
Try these 6 Stretching Exercises for Neck Pain and Back pain:
This Office Stretch Sheet provides you with 6 simple and effective stretching exercises that you can complete while sitting at your work station. The newly developed Standing Stretch Sheet is perfect to do before a lunchtime walk, and for those who have standing roles.
- The Banana Stretch
- The Emu Stretch
- Reach for the Sky
- The Rock Position
- The Twister
- The Yes & No movements
We recommend you repeat each stretch twice, and hold each time for 20 seconds.
Print a copy and pin it up next to your workstation to remind you and your colleagues – Have you stretched today?
Related Reading:
Ergonomics Program for Corporate Employees
Working long on Computer : Carpal Tunnel Syndrome
Ergonomics: Does it matter in your workplace
Physiotherapy, a sustainable solution for workplace Health & Wellness
