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Ergonomic Stretches for the Back

Whether you sit at your desk all day or do a lot of standing and bending, your back can suffer and cause you pain. Thankfully for your bones and muscles, you can perform certain stretches within the same office space that's causing you pain. Ergonomic stretches for your back can relieve most forms of tension or pain caused by office work.

  1. Back Stretch

    • You can do this basic stretch from the comfort of your office chair. It alleviates any tension from the mid- to lower-back muscles. Sit forward in your chair a few inches, leaving a small gap between your lower back and the back of your chair. Cross your right leg over your left, with your right knee resting on top of your lower left thigh. Take your left hand and put it on the outside of your right knee. Gently pull your knee to the left while turning your head and shoulders to the right. When you are at the peak of the stretch, hold it for 10 to 15 seconds and then relax. Repeat for the other side.

    Thoracic Spine Stretch

    • The thoracic spine stretch can help you elongate your spine, which in turn can help relieve back pain caused by constant hunching. Lie on your back, placing a rolled-up towel under your shoulder blades and a pillow beneath your knees. This will help put your spine in a "neutral" position. Take a deep breath and simultaneously raise your arms above and behind your head. As you exhale, lower your arms to the original position. Do this at least five times.

    Reverse the Curve

    • This stretch can help loosen up a tight lower back and reduce fatigue, giving you added comfort when you sit. Begin by standing up with your feet slightly apart. Look straight ahead at a focal point, making sure your chin stays down. Slowly bend backward, using your hands to support your back. Bend slightly at the knees as you do this. Hold this position for five to 10 seconds and return to your starting point.

    Executive Stretch

    • To loosen your upper back and chest, use the executive stretch while sitting in a chair. Keep your feet flat on the ground and back completely upright. Interlace your fingers behind your head, keeping your elbows aligned with your temples. Take a deep breath in and out. Then try to press your elbows as far back as possible, squeezing your shoulder blades together. Hold for five seconds and then relax. Repeat this process at least three times.

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