Stretches: Exercises to relieve office tension.

Having back or neck discomfort is very common among people who spend long hours sitting. Generally, this problem affects office workers and anyone who works in front of a computer, making it a bit difficult to alleviate these pains since the work routine must continue. Fortunately, there are some exercises, such as office stretches, that you can easily do. If you want to know what they are, keep reading!

Take note of these office stretches and avoid back and neck pain

As you know, prevention is better than cure, and with the list of stretches and exercises to do in the office that we give you below, that’s exactly what you’ll be doing. However, if you suffer from severe back or neck problems, it’s best to see a specialist.

Don’t miss the following list of exercises to do at the office!

Lateral neck stretch:

• Sit upright in your chair.
• Gently tilt your head to one side, bringing your ear toward your shoulder.
• Hold the position for 15–20 seconds.
• Repeat on the other side.
• Head rotation:

• Sit in a comfortable position.
• Slowly turn your head to one side, bringing your chin toward your shoulder.
• Hold for 15–20 seconds, then do the same on the other side.
• Lower back stretch:

• Sit in your chair with your feet flat on the floor.
• Cross your arms in front of your chest.
• Twist your torso to one side, feeling the stretch in your lower back.
• Hold for 15–20 seconds, then switch sides.
• Shoulder stretch:

• Sit or stand with your feet shoulder-width apart.
• Bring one arm across your chest and with the other hand gently press the elbow to deepen the stretch.
• Hold for 15–20 seconds, then repeat with the other arm.

Arm and back stretch:

• Place your hands on your desk or a stable surface.
• Walk backward until your body forms a 45-degree angle with the desk.
• Feel the stretch in your arms, shoulders, and back.
• Hold for 15–20 seconds.
• Trapezius stretch:

• Sit upright in your chair.
• Bring one hand to the opposite side of your head and apply gentle pressure to stretch the trapezius.
• Hold for 15–20 seconds, then repeat on the other side.
• Hip flexor stretch:

• Sit on the edge of your chair.
• Bring one leg forward and keep the other extended backward with the foot on the floor.
• Lean slightly forward to feel the stretch at the front of the thigh of the extended leg.
• Hold for 15–20 seconds, then switch legs.

What causes back problems?

Back pain can result from several factors, and almost always, the origin is a combination of them. Generally, these are the most common causes we all face at some point in our lives:

Sedentary lifestyle: According to studies by the INE on sedentary lifestyles and health in Spain, more than 50% of Spaniards lead sedentary lives, sometimes because of the type of work we do and other times because of how we spend our free time — whether sitting, having less active hobbies, or not setting aside daily time for exercise. When we get used to being sedentary, our muscles weaken, our bones stop receiving the necessary stimulus to strengthen, and the risk of cardiorespiratory diseases increases.

Muscle and ligament strain: These occur when we perform repetitive movements or maintain poor posture for long periods. The structures become inflamed and press on the nerves, causing that sharp pain.

Aches of aging: As we age, joint structures wear down, a process known as arthritis. The cartilage, which acts as a cushion between joint intersections, deteriorates, leaving the joints without proper support.

Overweight: From a medical — not aesthetic — perspective, being overweight weakens the muscles, which can lead to hernias and protrusions.

Poor nutrition, smoking, and alcohol: Smoking and excessive drinking, as well as maintaining an unhealthy diet high in fats, sugars, and salts, can lead to decreased blood circulation and inflammation of the discs, which eventually compress the nerves.

What are the most common musculoskeletal disorders?

Musculoskeletal disorders are the most common occupational conditions. They mainly affect the upper limbs, neck, and back, and the following are the most frequent:

Rotator cuff tendinitis: This is the inflammation of the tendons in the shoulder muscles, especially the rotator cuff, and is usually caused by overuse or repetitive movements.

Epicondylitis: Also known as “tennis elbow.” It is triggered by repetitive motion strain, leading to inflammation of the tendons of the muscles on the outer part of the elbow.

Carpal tunnel syndrome: This occurs when the median nerve becomes compressed as it passes through the wrist within the carpal tunnel.

Low back pain: This is a painful, persistent contraction in the lower back caused by overloading or maintaining repetitive postures for long periods. To prevent it, you must constantly focus on keeping your spine aligned with your pelvis and upright.

Cervical tension syndrome: This is another muscle contraction common in the workplace. It appears in the posterior cervical region and is caused by overwork, repetitive muscle use, or forced neck postures. It is especially common among workers who maintain this static posture for long periods.

Would you like to know more about postural health and occupational risk prevention tips? Don’t stray far from our content — we’ll keep talking about workplace health! See you at Educa.Pro.