How to Ease Desk Job Back Pain: 3 Exercises You Can Do Anywhere
How to Ease Desk Job Back Pain: 3 Exercises You Can Do Anywhere
Posted in Physiotherapy by Jason Wright on August 16, 2024.
If you spend most of your day sitting at a desk, you’re likely familiar with the discomfort of a tight or sore back.
Prolonged sitting can lead to muscle stiffness and pain, but these effective exercises will help alleviate issues.
In this blog post, we’ll introduce you to three easy exercises that can be easily incorporated into your routine, whether you’re at the gym or at home.
Watch the video below for a detailed demonstration by our physio Jack.
1. Single Arm Banded Lat Pull
Why it’s Effective: The single arm banded lat pull targets the muscles in your upper back and shoulders. It will help improve posture and relieve tension that builds up from sitting all day.
How to do it:
- Attach a resistance band to a stable anchor point above your head.
- Grab the band with one hand and step back to create tension.
- Pull the band down towards your hip, keeping your elbow close to your body.
- Slowly return to the starting position and repeat for the desired number of reps.
- Switch arms and repeat.
2. Kettlebell Bent Over Row
Why it’s Effective: The kettlebell bent over row strengthens the muscles in your mid and lower back. It also engages your core, providing additional stability and support for your spine.
How to do it:
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend at the hips, keeping your back straight and your knees slightly bent.
- Pull the kettlebell towards your hip, squeezing your shoulder blade at the top of the movement.
- Lower the kettlebell back to the starting position and repeat for the desired number of reps.
- Switch sides and repeat.
3. Thread the Needle Weighted
Why it’s Effective: Thread the needle weighted is a great exercise for improving mobility and flexibility in your thoracic spine. It also helps to stretch and strengthen the muscles around your shoulders and upper back.
How to do it:
- Start on all fours with a weight in one hand.
- Reach the weighted hand under your body, threading it through the space between your opposite arm and knee.
- Rotate your torso and extend the weight upwards, opening up your chest.
- Return to the starting position and repeat for the desired number of reps.
- Switch sides and repeat.
Conclusion
These three exercises can be done as part of your warm-up routine at the gym or even at home if you have the necessary equipment.
By incorporating them into your daily routine, you can significantly reduce back pain and improve your overall well-being.
Give them a try and let us know how they work for you. Your back will thank you!
Contact Us if You Need a Hand with Your Back Pain
If you’d like to relieve your back pain for good get in touch. Our physios in Bondi Junction can help.
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