6 Standing Back Exercises For Back Pain At Office
Work Wellness

6 Standing Back Exercises For Back Pain At Office

|Feb 2, 2023
1,153 Views

Suffering from back pain at the office? It's time to stand up and take control! Read ahead on how to combat this pain with these 6 exercises. These standing up back exercises will help you alleviate pain, improve posture, and feel more energized throughout the workday. From incorporating a standing desk to trying out some desk exercise equipment, there are plenty of options. Keep reading to discover the best way to sit with lumbar pain and find the perfect cushions for back pain and treadmill options to help you stay fit and healthy while on the job.

What Are Standing Back Exercises, and Why Are They Beneficial?

Exercises for the back while standing may assist with posture, back pain relief, and energy levels. They can be especially useful for those who spend long periods sitting at a desk or in a sedentary position.

How Can I Incorporate Standing Back Exercises into My Daily Routine?

One option is to use a standing desk, which allows you to work while standing up. You can also put something like a balance ball or a standing mat at your desk to help you work out.

How Can I Incorporate Standing Back Exercises into My Daily Routine?

What Are the Advantages and Disadvantages of Using a Standing Desk?

Pros: They can help reduce the risk of back pain and improve posture. They can also increase energy levels and productivity.

Cons: Some people may find it difficult to adjust to standing still for a long time, and it might not be suitable for those with certain health conditions.

6 Best Standing Back Exercises

If you spend long hours sitting at a desk, you may be familiar with the discomfort and pain that can come with it. Whether you're struggling with lumbar pain or want to improve your overall posture, standing back exercises can be a great way to relieve tension and stay healthy while at the office.

One of the most effective ways to incorporate standing back exercises into your daily routine is using a standing desk. Standing desks allow you to work while standing up, which can help reduce the risk of back pain and improve posture. If you're not ready to commit to a standing desk, you can also try using a balance ball or standing mat at your desk to help you work out.

In addition to using a standing desk, you can try various standing back exercises to help alleviate back pain and improve your overall health. Here are six standing-back exercises to try:

Wall Squats

Stand with your back to a wall, feet shoulder-width apart, and hands at your sides. Gradually squat down until your thighs are perpendicular to the floor. Wait a few seconds here, and then force yourself to get up again.

Chest Stretches

Position yourself against a wall, position your hands at shoulder height on the wall, and gently move them up until you experience a strain in your shoulders and chest area. Try to maintain this posture for a few moments before lowering your arms. Repetition is the key to this standing-back workout. This is a quick standing workout that one can do easily.

Shoulder Blade Squeezes

Stand with your arms at your sides and your feet shoulder-width apart. Release the tension by holding the two shoulder blades together for a few seconds. Continue doing this numerous times.

Shoulder Blade Squeezes - standing back exercise

Upper Back Stretches

Stand with your arms at your sides and make sure that your feet have a good amount of distance between them. Straighten your wrists and lock your palms behind your back. Lift your clasped hands up and away from your back until you feel a stretch in your upper back. Repeat this activity several times.

Torso Twists

With your feet planted firmly on the ground, inhale deeply and twist your upper body to the left, feeling the energy swirl around you. Exhaling, you twist to the right, allowing the energy to flow like a gentle breeze. As you continue to twist back and forth, you can feel the tension melting away, leaving you feeling refreshed and re-energized.

Knee Lifts

Stand with your arms at your sides and your feet shoulder-width apart. One knee should be raised to your chest and then brought back down. Repeat with the other leg.

You may include this standing back exercise into your everyday routine to aid posture, back discomfort, and vitality. However, it's crucial to pay attention to your body and get advice from a doctor or physical therapist if you experience any discomfort.

In addition to standing back exercises, various cushions and seat options are available to help alleviate back pain. You can also get more out of your work routine using a treadmill or other exercise equipment.

Knee Lifts - standing back exercise

Overall, finding a balance that works for you is key to maintaining good health and relieving back pain at the office. You can stay comfortable and productive at work if you do standing-back exercises daily and look for the right tools and equipment.

Other Things You Can Do to Stay Fit

In addition to standing exercises for back pain and desk exercises, there are several other options available to help alleviate back pain while at the office. One of the most effective ways to reduce discomfort is to pay attention to your posture while sitting. Here are a few tips for the best way to sit with lumbar pain:

  • Support the inward curvature of your lower spine by using a chiropractic roll or cushion.
  • Keep your feet flat on the ground and avoid crossing your legs.
  • Avoid slouching or leaning when you are sitting.
  • Don't sit for too long; stand up after long periods of sitting.

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Overall, it's important to find a balance that works for you and listen to your body's needs. By doing back exercises while standing and looking for the right tools and equipment, you can get rid of back pain and stay healthy and productive at work.

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