Top 5 Exercises to Get Rid of Back and Neck Pain at Your Desk
Working from home on a makeshift desk? Even after the brunt of the pandemic many of us have stuck to the convenience of working from the comfort of our own homes. You may find your neck and back sore by the end of the day.
Take 5! When you’re feeling stiff and achy, use these stretches to help continue on with your day pain-free.
1. Modified Cat- Cow Seated
Sitting on a chair with your feet planted on the ground, have your hands placed on your knees. To achieve the Cat position, round your spine and touch your chin to your chest; inhale in. To reach the Cow position slowly straighten your spine and tilt your head back to look at the ceiling; exhale out.
Repeat the movements 10 times.
2. Upper Trap Stretch
Sit on top of your hand with the side you want to stretch. With your opposite hand hold the top of your head and bring your head toward the opposite shoulder. You will feel a stretch in your neck and shoulder. Repeat on the other side.
Hold stretch for 30 seconds.
3. Levator Scapula Stretch
Rotate your head slightly about 45 degrees, With the opposite side hand, bring your head to the opposite side to your head is at the opposite chest wall. You will feel the stretch in the neck and upper back. Repeat on both sides.
Hold Stretch for 30 seconds.
4. Rows: Scapular Retraction
Sitting up seated in your chair, have your elbows at 90 degrees tucked beside you. Bring your elbows back to squeeze your shoulder blades together. Hold your shoulder blades together for 5 seconds and relax.
Repeat 10 times
5. Chin Tucks
Sitting at your chair, looking forward; relax your shoulders. Tuck your chin in to make a “double chin.” Hold and relax.
Repeat this 10 times.
Is your pain still not going away?
If you’ve tried these exercises and you’re still feeling pain, stop what you’re doing and seek help right away. One of our skilled healthcare professionals can assess your problem, get to the root or your problem and give you a treatment or exercise plan that will help you feel better.
Contact us today to book an appointment or a complimentary consultation where you can ask any questions you have and get some honest treatment advice.