Wonder why stiffness and soreness are no strangers to you after sitting for hours at the desk on computers in the office? When seated for a prolonged period of time, it is common for you to accommodate to your workstation and adopt a slouched position with forward poking chin. Compromised posture increases compression through the joints and overloads the muscles in the neck and back, leading to neck and back pain.
To address neck and back pain, both practicing a good posture and having a regular exercise routine are vital. Exercises can help maintain and restore flexibility, strength and endurance. Research studies suggest that regular strengthening exercises with stretching or aerobic exercises can help to prevent neck pain and low back pain.
Here are 6 quick exercises that you can do during breaks to prevent neck and back pain:
- Upper shoulder stretch
This exercise can be done sitting or standing. Place one hand on the opposite side of your head and one hand behind your back. Pull your head towards your shoulder, until you feel a stretch in your neck. Hold for 30 seconds and then repeat on the other side. - Levator scapulae stretch
This exercise can be done sitting or standing. Place one hand on the opposite side of your head and one hand behind your back. Pull your head downwards and towards the opposite side. Hold for 30 seconds and then repeat on the other side. - Chin tuck
This exercise can be done in sitting or standing. Face forward, bring your chin in but not down, and look straight in front of you. Hold this position for 5 seconds. Repeat this 10 times. - Shoulder blade squeeze
This exercise can be done in sitting or standing. With your arms at your side, keep your shoulders relaxed and down, not shrugged. Squeeze your shoulder blades together. Hold for 5 seconds. Repeat this 10 times. - Slouch correction
Sit upright on the edge of a chair. Slowly, allow your back to slouch down into a forward flexed posture. Hold this position for two seconds and then sit up and return to the upright posture. - Seated deep hip muscle stretch
Sit upright in a chair. Place your right ankle on your left thigh, just above your knee. Place your hands on the shin of your right leg. Keep your back straight and lean forward until you feel a gentle stretch at the back near the buttock. Hold for 30 seconds and repeat with the other leg.
