Back Exercises for People Who Sit Long Periods of Time

If you have a desk job or spend a lot of time sitting, your posture will decline throughout the day. The more we sit, the more we tend to slouch, causing strain on our upper back, neck, shoulders and low back. Taking a break during the day for back exercises will help keep your spine in proper alignment, and reduce pain associated with a poorly aligned back.

Here are six exercises you can do daily to help maintain a healthy posture and proper alignment:

  • Realign cervical (neck) curve
    Sitting up straight, gently glide your chin straight back, keeping your chin and ears level. You will feel like you have a double chin if you are doing this exercise properly.
  • Release tension in shoulders, neck and upper back
    Simple shoulder circles can help relieve tension in your neck, shoulders and upper back. Sitting up straight, circle your shoulders backwards several times, then relax.
  • Realign thoracic curve
    Bending both elbows, press one above you, with your elbow close to your ear, and the other behind you, with your fist toward your mid to low back. Press as far as you can to stretch your thoracic spine. Pause for a moment, then relax
  • Release tension in mid back
    Bend your arms and bring your elbows to mid chest level, with your fists in front of you. Gently press your elbows backward as far as you can, pulling your shoulder blades together. Pause for a moment, and then relax.
  • Release tension in low back
    Stand up and press your palms on your lower back for support. Then gently bend backwards. Pause for a moment, and then relax.
  • Strengthen abdominal muscles to support low back
    Sitting up straight and all the way back I your chair, tighten your abdominal muscles and count to 10, then relax.

Repeat each of these exercise five to 10 times a day. All exercises should be performed with controlled motions. If you experience pain during these exercises, do not continue. Contact our office to request an appointment with one of our chiropractors.

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