5 Quick Exercises to Relieve Office-Related Back Pain in Just 10 Minutes

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As someone who spends long hours at a desk, you're probably all too familiar with that nagging back pain. Here's a 10-minute routine you can do right at your desk to find relief!

1. Cat-Cow Stretch (2 minutes) • Sit at the edge of your chair • Place hands on knees • Alternate between arching your back (looking up) and rounding it (looking down) • Repeat 10 times slowly

2. Seated Spinal Twist (2 minutes) • Sit sideways in your chair • Twist your torso toward the back of the chair • Hold each side for 30 seconds • Repeat twice per side

3. Standing Forward Bend (2 minutes) • Stand up from your desk • Slowly bend forward, letting arms hang • Bend knees slightly if needed • Hold for 30 seconds • Slowly roll up to standing • Repeat 4 times

4. Shoulder Blade Squeeze (2 minutes) • Sit up straight • Pull shoulders back • Hold for 5 seconds • Release • Repeat 12 times

5. Seated Figure-4 Stretch (2 minutes) • Sit on chair • Cross right ankle over left knee • Lean forward slightly • Hold 30 seconds each side • Repeat twice

Recommended Video: Yoga at Your Desk, By Yoga with Adriene

Description: This video provides valuable insights on relieving back pain for office workers. I am sharing this video as a resource to support your fitness journey and enhance your knowledge. Disclaimer: This video was created by Yoga with Adriene on YouTube, and all rights to the content belong to them. We are sharing it for informational purposes. For more from this creator, you can visit their channel youtube.com/@yogawithadriene

Recommended Products for Back Health:

1. Ergonomic Office Chair Key features to look for:

• Lumbar support

• Adjustable height

• Armrest adjustability

2. Lumbar Support Cushion Recommended for:

• Extra lower back support

• Proper spine alignment

• Portable use

3. Standing Desk Converter Benefits:

• Allows alternating between sitting and standing

• Reduces prolonged sitting

• Adjustable heights

4. Anti-Fatigue Mat Perfect for:

• Standing desk users

• Reducing lower back strain

• Improving posture

Remember to: • Take regular breaks • Maintain good posture • Stay hydrated • Move throughout the day.

Consult your healthcare provider before starting any exercise routine, especially if you have existing back conditions.

Important health and safety disclaimer

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