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Back To Work

Office Exercises to Prevent Back & Neck Pain

Does your back or neck tend to feel better whilst you are on holidays, yet upon returning to work it isn’t long before those familiar aches and pains start to return? Although ergonomic desk setup is very important, no matter how good your chair, desk or computer setup actually is, working long hours in an office job can still put a lot of strain on your lower back and neck due to the large amounts of sitting involved. A key ingredient in preventing office related injuries is to perform a few simple, but regular exercises throughout the working day, to unload your spine and prevent stiffness from developing.

In this month’s newsletter we show you our Top 6 Office Exercises (which you can perform easily at work) to help prevent back, neck and shoulder pain from developing. Simply perform the following exercises every 2 hours each day. They only take 5 minutes to complete, but could help save you from sustaining a significant injury.


 

Our Top 6 Office Exercises

 

1. Scapular Retractions

Scapular Retractions

Description: Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and as far as possible without pain. Hold for 2 seconds and repeat 5-10 times.

2. Cervical Retractions

Cervical Retractions

Description: Begin sitting or standing tall with your back and neck straight and shoulders back slightly. Tuck your chin in until you feel a mild to moderate stretch or as far as possible without pain. Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 5-10 times.

3. Cervical Rotations

Cervical Rotations

Description: Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder until you feel a mild to moderate stretch, or as far as possible without pain. Keep your neck straight and don’t allow your head to poke forwards during the movement. Repeat 5-10 times to each side.

4. Upper Back Extension Over Chair

Upper Back Extension Over Chair

Description: Begin sitting tall on an appropriate chair (the top of the back rest should end at the level of your mid back). Place your hands behind your neck and gently arch backwards over the chair, looking up towards the ceiling. Move until you feel a mild to moderate stretch or as far as possible without pain. Hold for 2 seconds and repeat 5-10 times.

5. Upper Back Rotation Stretch

Upper Back Rotation Stretch

Description: Begin sitting on an appropriate chair, side on, with your back straight. Place your hands on the back of the chair, rotating your torso to one side. Try to keep your legs and back straight. Hold for 2 seconds and repeat 5-10 times at a mild to moderate stretch pain-free. Perform on each side.

6. Lumbar Extension in Standing

Lumbar Extension in Standing

Description: Begin standing, feet shoulder width apart, back straight, hands on hips. Gently arch backwards as far as possible without causing pain. Repeat 5-10 times.


 

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