Exercise At Work

 In addition, use ergonomics, which means fitting your workplace to your body, to help reduce discomfort. Always use a lumbar support (a small rolled up towel or pillow works well) and place it in the area between your lower back and the chair. When sitting, your feet should rest comfortably on the floor with your knees bent and level with your hips. If your knees are higher than your hips, adjust your chair to a higher level or sit on a pillow. If your feet don’t reach the floor, lower your chair or use a small stool to raise your feet.

If your back feels sore after sitting for even a short time, consider using a kneeling chair or even a table that allows you to stand and work. A kneeling chair helps distribute weight forward and takes pressure off the lower spine, and for some people with back pain a standing position is more comfortable than sitting. If you do prefer working in a standing position, use a small stool to raise one foot as your work.

With all of these exercises use your breathing to enhance the stretch. Don’t hold your breath, just breath naturally using your exhale to slide into the stretch.

1. Forward chair stretch

Sit towards the edge of your chair. Take a big breath in and as your exhale lean slowly forward, letting your arms drop towards the floor. Keep bending forward until you feel a stretch in your back and hips. Hold for several seconds and then place your hands on your knees and press your body back up to sitting position.Press your bottom as far back as you can into the back of the chair. Allow your feet to rest comfortably on the floor with your knees bent.