5 Easy Stretches To Reduce Back And Neck Pain At Work

 If you’re like many people, you probably spend a significant part of your day in front of a screen . More often than not, we’re switching between a TV, computer, smartphone📱, or tablet.

Screen time can soar if you use a computer during the day—and let’s face it, most of us do. This can lead to an imbalance in the way we use our bodies, eventually causing pain and discomfort in the back and neck.

 Hit “LIKE” if this is you! 

Here are 5 simple stretches to reduce back and neck pain at work, you can do them at your desk to HELP alleviate any discomfort during the day.

These 5 stretches go a long way in helping your back, neck and other joints feel better while at work.

STRETCH 1 to Reduce Back And Neck Pain At Work

CHAIR ROTATIONS

Sit tall in your office chair, toes and knees facing forwards.

Rotate to one side holding the outside knee and the chair for stability.

Hold each sit for 8-10 seconds

REPEAT AS OFTEN AS YOU NEED!!!

STRETCH 2 to Reduce Back And Neck Pain At Work

SEATED CAT 

Sit tall in your office chair, toes and knees facing forwards.

Place your hands on your knees.

Gently arch the low back and follow by dome-ing the upper back

Hold each sit for 8-10 seconds

REPEAT AS OFTEN AS YOU NEED!!!

STRETCH 3 to Reduce Back And Neck Pain At Work

STANDING QUADS

Stand tall on one leg holding your office chair, toes and knees facing forwards.

Grasps hold of the other ankle and gently pull the heel towards your butt.

Keep the knees close together and remain standing tall

Hold each sit for 8-10 seconds

REPEAT AS OFTEN AS YOU NEED!!!

STRETCH 4 to Reduce Back And Neck Pain At Work

SIT AND REACH 

Holding on to the back of your office chair.

Squat down with your toes and knees facing forwards

Gently lowering your hips towards the floor and reaching your arms above.

Hold each sit for 8-10 seconds

REPEAT AS OFTEN AS YOU NEED!!!

STRETCH 5 to Reduce Back And Neck Pain At Work

SEATED Y-T-W

Sit tall in your office chair, toes and knees facing forwards.

Extend your arms into a “Y-T-W” shape,

Slowly move between and become mindful of your shoulder blades moving equally

REPEAT AS OFTEN AS YOU NEED!!!

If you have any questions about performing these stretches or need further advice then just drop me a quick message here: CONTACT NEALE

Keep Rocking

Only Forwards

Neale

PS. if you found this useful and know some who experienced BACK & NECK PAIN, please tag them in and share away!

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