Work from home? 4 Chair-based back exercises to get rid of back pain

The COVID-19 outbreak has forced most of us to work from home frequently, and if you are among those who have adopted the work from home process for good, you must watch out against back pains. When we work from office, there is a tendency to move around to discuss work with colleagues and seniors or to take breaks for food and beverages etc. However, work from home means you get everything done while sitting at your workstation. Sitting at one place for prolonged hours increases the risk of strain in the back and neck. This often happens when one works from home for long durations, seated in postures that are not very healthy.  If you’re suffering from back ache, you can take frequent breaks away from the computer screen to stretch and make mild movements.

Here are some easy work from home stretching exercises that can relieve backache -

Flexion stretch — Chin to Chest

This exercise helps loosen the neck muscles and reduce tightness, helping you deal with back pain.

To perform this stretch:

  1. Sit on a sturdy chair
  2. Keep your feet at hip-width distance, parallel to the ground 
  3. Place your palms on your knees to hold for support
  4. Bend the head forward gently, bringing the chin toward the chest until a stretch is felt in the back of the neck
  5. Hold for fifteen seconds

Cervical spine extension

This exercise for neck pain is an effective one as it takes downward pressure off the spine while lengthening the muscles, offering immediate relief.

To perform this stretch:

  1. Sit on a sturdy chair with both the palms resting on the knees
  2. Push both shoulders down
  3. Tuck the chin into the chest
  4. Extend the head back slightly while elevating the chin to the ceiling, still keeping the arms down and back
  5. Hold for fifteen seconds

Twist and turn 

This stretch helps relieve back pain and also stretches the upper back and belly.

To perform this stretch:

  1. Seat yourself on a sturdy chair and place your feet on the floor, parallel to each other
  2. Grab the seat of your chair with the left hand and your right knee with the other hand
  3. With your buttocks stable on the chair, twist your upper body to the left, using the arms or the seat of the chair to pull yourself into an upper body twist
  4. Hold for fifteen seconds and then twist in the opposite direction 

Chair-assisted Forward Bend

This stretch helps relax the back, the pelvis, and the hamstrings.

To perform this stretch:

  1. Stand straight with a chair right in front of you (it’s back facing towards you)
  2. Holding the back of the chair with your hands, extend your arms
  3. Feet should be parallel to each other
  4. From this pose, bend forward, such that your entire torso (including your head and your neck) are in a straight line and parallel to the floor
  5. Hold this stance for fifteen seconds

Do these exercises every day to ensure that your work from home days remain pleasant and productive. To prevent recurring pain, you can apply Moov Strong for pain relief.

If you tried the above exercises and found it helpful, let us know on Instagram at @moov.india. Follow our page for more tips and suggestions.