Sitting for long hours at a desk can lead to back pain, stiffness, and poor posture. Regular physiotherapy exercises can help alleviate discomfort and prevent long-term issues. Here are some of the best exercises for office workers:
Seated Spinal Twist – Sit upright in your chair, place one hand on the opposite knee, and gently twist your torso. Hold for 10-15 seconds on each side to improve spinal mobility.
Chin Tucks – Sit with your back straight and slowly tuck your chin toward your chest, keeping your eyes forward. Hold for a few seconds to relieve neck and upper back strain.
Shoulder Rolls – Roll your shoulders forward and backward in circular motions to release tension and improve posture.
Cat-Cow Stretch – While seated, arch your back and look up (cow position), then round your back and tuck your chin (cat position). Repeat several times to stretch and strengthen your spine.
Seated Forward Bend – Lean forward from your hips while keeping your back straight to stretch your lower back and hamstrings.
Standing Back Extension – Stand up, place your hands on your lower back, and gently arch backward to counteract prolonged sitting.
Pelvic Tilts – Sit tall and gently rock your pelvis forward and backward to activate your core and relieve lower back pressure.
Hip Flexor Stretch – Stand and place one foot on a chair, leaning slightly forward to stretch the hip flexors, which tighten due to prolonged sitting.
Glute Bridge – If possible, lie down on a mat, bend your knees, and lift your hips to strengthen your lower back and glutes.
Wall Angels – Stand against a wall and move your arms up and down like making a snow angel to improve posture and shoulder mobility.
Performing these simple exercises daily can reduce back pain and improve overall well-being for office workers. Consistency is key to maintaining a healthy, pain-free back.