Try These 8 Quick Stretches During Work Breaks to Relieve (and Prevent) Back Pain
Sep 10, 2020 • Ina Louise Manto
Sitting for 8+ hours in front of the computer every day isn’t only taxing for the mind but also the body. Why must we feel so much body pain at such a ~young~ age? If you’ve been hoarding Salonpas or low-key fantasizing about getting your back run over by a bulldozer, we’ve rounded up some easy and quick stretches you can follow during work breaks. (P.S. Most of these can be done while seated!)
Overhead Stretch
You probably already do this stretch when you’re starting to feel exhausted at work, and sometimes, it comes with a deep sigh too (LOL). You can do this while standing up or sitting down. Begin by interlocking your fingers with your palms out then slowly bring your arms overhead and hold for 10 to 30 seconds. Instant relief!
Spinal Twist
Spinal twist is a yoga pose that loosens and relaxes your back and helps alleviate lower back pain. It’s another stretch you can do while sitting down. Raise your arms to your chest, face one side, drop your hands, and hold for a few seconds. Make sure to do both left and right sides.
Seated Hip Stretch
Having a day full of meetings would require you to sit in front of your laptop with minimal breaks, which can cause tight glutes and lower back pain. To avoid this, do a hip stretch by crossing your right ankle to your left knee while sitting straight. Lean forward until you feel a stretch to your hips and glutes, and do the same on your left ankle. You can do this even while at a meeting – just make sure that your camera is off.
Torso Stretch
If you’re leaving your workspace for a quick bathroom or water refill break, you might as well include a quick torso stretch in between. This stretch requires you to stand up, and may or may not bring you back to your high school calisthenics classes.
Neck Stretches
A tight or painful neck is a common complaint when working long hours, especially when you slouch or don’t keep your screen at eye level. Isn’t it satisfying when you hear your bones crack?
Wrist Stretches
You might’ve felt pain or discomfort on your wrists from typing or using your mouse for too long. This is why many use cushioned mouse pads and wrist support bands. But if you don’t have that kind of equipment yet, you can follow these stretches.
Cat-Cow Pose
The cat-cow is a yoga pose that improves your posture and relieves back pain. This stretch will require you to go on all fours, stretching and contracting your spine. Trust me; it’s going to be worth it.
Shoulder Stretches
Pain or tightness in the shoulders is another common office worker complaint. Because slouching just seems to be the most comfortable position when sitting down, your body suffers. Instead of spending another five minutes on your phone during a work break, try following this five-minute real-time shoulder stretch routine. Save yourself from hoarding Salonpas!
On a scale of 1-10, how painful is your back? Share with us below!
