Many people suffer from back pain. It’s one of the most common ailments of adults in the US. While some people get back pain because of an injury or a specific health condition, for most people it develops over time. One of the major culprits for this gradual development of pain is sitting in the same position at a desk day in and day out. Before you decide to quit your office job to get rid of your pain, try a few exercises and stretches. Those that follow can even be done at your desk! Plan to pause your work about once an hour or so to stretch your body.

An easy way to get more movement into your work day is to walk to your colleagues’ desks and chat rather than emailing them. Often a short conversation can accomplish more than going back and forth over several emails anyway. If you’re working with a group on a project, see if you can get everyone to have a walking brainstorming session. Get the blood flowing to your whole body and see if the ideas don’t flow more quickly, too.

Regular Stretching Can Help Avoid the Need for EMG/NCS Testing

Another simple way to alleviate back pain is to switch your desk chair for an exercise ball. As more people become aware of the importance of movement to avoid aches and pains, companies are developing hybrid chairs with a big ball rather than a cushion. Search for “exercise ball chair”, and you’ll find many options. This will help because you have to use your core muscles to stay balanced. Having a strong core protects your back and spine from becoming strained.

Now for the stretches themselves. Sitting down, turn your torso to your right. Grab the back of the chair with your right hand and the arm of the chair with your left. Release and slowly come back to face forward. Repeat on the other side.

Give yourself a hug. Really! Hug your body, with your right hand on left shoulder and left hand on right shoulder. Breathe in deeply and feel the stretch between your shoulder blades, then exhale.

Now try a “leg hug”. Sitting down, put your feet together. Lean over, chest on knees, and let your arms relax and dangle by your sides. Reach behind your legs, grasping your left wrist or elbow (depending on how flexible you are) with your right hand, and vice versa. You’ll feel a stretch in your neck, shoulders, and back. Release your hands and come up. Repeat three or more times.

Finally, just stand up and sit back down a few times without using your hands. It’s surprisingly challenging at first.

We hope that these suggestions will help you alleviate and avoid lower back pain. If not, consult your doctor and see whether EMG/NCS testing at Precision EMG is right for you.