In these digital times, we are always glued to our chairs. If we are not looking at our phones, we are staring at our laptops. Not to mention the countless Zoom meetings we have to sit through for hours. Our minds might wander to another dimension, but our body is often stuck in the same place. All this takes a toll on the back and affects your posture. If you agree, it’s time to add some good back workouts into your routine. It’s time to save your back from the damage caused due to a sedentary lifestyle!
But how can we shift from the sedentary desk life to being more active? That too without shaking up our already busy lifestyles. It all comes down to incorporating some back exercises you can perform at home or even at work. This blog is all about the best back exercises for people with a desk job. Let’s get into a few easy back stretches for desk job pain that will make your workday much more comfortable and enjoyable!
Why Focus on Back Exercises?
Prolonged sitting can contribute to numerous problems including poor posture, muscle stiffness, or chronic back pain. Sitting for a longer duration compresses the spinal discs and muscles, causing strain from slumping. Studies show that introducing more circulation throughout the day with some gentle stretches for the back can go a long way in solving these issues.
Not only do back exercises strengthen the muscles supporting the spine, they also increase flexibility and blood circulation. They help you release tension, and improve alignment and overall body mechanics, enabling you to work more productively. Now let us get to stretching, strengthening, and stabilizing!
Cat-Cow Stretch
The Cat-Cow stretch is a great way to warm up your back before doing back exercises. It is a popular yoga pose that promotes spinal mobility by releasing accumulated tension.
How to Do It:
- Get onto all fours with your wrists under your shoulders. Place knees directly underneath your hips.
- As you inhale, arch your back and lower your belly towards the earth (Cow Pose).
- On the exhale, round the spine, and bring the chin to the chest (Cat pose).
- Repeat for 10–15 breaths.
Child’s Pose
This traditional yoga pose is ideal for releasing tension in the lower back and hips. This is also a great stretch that you can do during a break.
How to Do It:
- Sit back on your heels, kneeling on the floor.
- Lean into a forward bend, reaching your arms forward or along the sides of your body.
- Release your forehead on the ground and stay for 30 seconds to 1 minute.
Wall Angels
Wall Angels are great for developing posture and opening the chest so they rank up there with the best back exercises for the person that sits all day long.
How to Do It:
- Stand with your back against a wall, your heels about 6 inches away from the wall.
- Press your lower back, head, and shoulders into the wall.
- Bring your arms to the wall and create a W shape.
- Ingredients for a Y-W: Slowly slide your arms up to the Y, and back down to the W.
- Repeat 10–15 times.
Seated Forward Bend
You can perform this basic back stretch right in your office chair. It brings length to the spine and frees up tight back muscles.
How to Do It:
- Sit on the front of your chair with your feet flat on the floor.
- Take a big breath and as you exhale, lean forward and reach for your feet while keeping your back straight.
- Take 15–30 seconds to feel the stretch and take deep breaths.
Standing Forward Bend
Standing Forward Bend: Another easy but highly beneficial stretch, the Standing Forward Bend stretches out the spine and releases tension in the back.
How to Do It:
- Start standing with your feet hip distance apart and arms at your sides.
- Take a deep breath in and swing your hands over your head.
- Hinge forward, exhaling, and reaching for your toes or the ground.
- Hold for 15–30 seconds, allowing your head and neck to relax.
Lat Stretch
Lat Stretch — This stretch is to loosen your tight lats. Tight lats are commonly associated with prolonged sitting. Your flexible and mobile body will thank you for incorporating lat stretches into your workout routine.
How to Do It:
- Get into a position with your feet apart.
- Extend your right arm above your head and bend to the left.
- Maintain for 15–30 seconds as you feel the stretch on your right side.
- Repeat on the other side.
Bridge Pose
The Bridge Pose is great for building your back and glutes and opening up your chest.
How to Do It:
- Start lying on your back with your knees bent and feet flat on the floor, parted at hip distance.
- Drive through your heels and lift your hips towards the ceiling.
- Maintain the position for 15-30 seconds, then gently come back down.
Foam Roller Stretch
Releasing tension in your back with a foam roller, to aid flexibility.
How to Do It:
- Position yourself lying supine with a foam roller under the shoulder blades.
- Roll up and down slowly and stop on any tight areas for 2-3 seconds.
- Continue for 1-2 minutes.
Bird-Dog
The Bird-Dog is a great exercise for the back, building stability and also strengthening the core and lower back.
How to Do It:
- Find a tabletop position — hands under shoulders, knees under hips.
- Reach your right arm forward with your left leg back, bringing your body into line.
- Pause for a few seconds before repeating the other side.
- Repeat for 10–15 repetitions.
Incorporate Movement Breaks
Although it is not an exercise, including movement breaks during working hours is important. You are also advised to set a timer that reminds you every hour to get up, stretch, or go for a walk. This little practice will solve stiff sitting and improve your health.
Conclusion
With a sedentary lifestyle comes the necessity of plugging back exercises into your daily routine. Trust me, there is a wide variety of stretches and targeted movements that can be done in a matter of a few minutes, right throughout your day. These are not only tension relief exercises — they also improve posture, physical health, and productivity. Whether you are sitting at your desk or coming home after a long day, prioritize your back health. Because you know what they say, happy back, happy life, right?
