If You Spend All Day Hunched Over A Desk, Here's How To Stretch Out Your Back

While you may not want to spend all day at your desk, there's not a lot you can do about it if that's what your job demands. All of those hours in a chair staring at a screen can lead to a sore, stiff back. Here are three exercises you can do to stretch out your back and ease the aching.

Side Stretch

This stretch is really good at targeting tight muscles in the middle of your back, along with those along your sides. Start by laying on your back on the floor. Then, cross one leg over the other while bending it at the knee. Rotate your hips towards the side of the leg that is still straight; you should now be essentially laying on your side. Keep your shoulders square on the floor, and then reach as far back over your head as you possibly can. Hold this stretch to the count of 20; switch sides and repeat the stretch.

Forward Spine Stretch

This simple stretch really targets your upper back, though it will stretch out your mid and lower back, too. Sit on the floor with your legs spread apart so that there are about 3 feet of space between your feet.  Then reach forward as far as you can, slowly sliding your hands forward across the floor while you bend through your spine. Keep going until your upper body is resting flat on the ground or until you cannot reach any further. Hold the stretch for about 15 seconds. Repeat for a total of 5 reps.

Mobile Lower Back Stretch

If you have a stiff lower back, make this your go-to stretch. Lay on your back, and raise your legs off the floor. Bend them at the knees so that your knees form a right angle and your lower legs are parallel to the ground. Then, rotate your hips to lay both of your legs to one side. Hold this position to the count of five, and then slowly rotate your hips to the other side. Hold this position for five seconds. Repeat for a total of 10 reps on each side.

In addition to performing these stretches, consider seeing getting chiropractic care for your sore and aching back. Keeping your back in proper alignment will minimize the long-term damage done by your desk job. It will also make performing these stretches easier and more comfortable.