Most of the office going persons suffers from back pain. Incorrect sitting or standing postures creates constriction in spinal chord resulting into back pain. Our entire day’s activities include walking, lying, sleeping, sitting, bending, stooping, standing, stretching etc. While performing all these activities, we just forget to take of our posture which is the main culprit for back pain.

While sitting on chair, you could be sitting on a wrong posture, although your chair might have been made ergonomically suitable. Office working situation of today hardly requires any field activity that means most part of the day you are confined to sitting at one place working in the same manner. This prolonged sitting and working at one place creates tension in spinal chord.

Back support of the office chair is a good remedy to your back pain and problem of posture. Without getting off your chair, you can conveniently perform back stretches.

Sparing 10 to 15 minutes for back stretches can relieve much of your tensions. These back stretches can be conveniently done while working at your office chair or waiting in a parked car. Just sit with your spine long and tall and turn your torso to face back of your chair. Grab top part of your chair (in case of sitting in car grab just below the headrest in your car). The legs should be still; twist your torso gently with your arms so that your chest moves towards the back of the seat. You should repeat it on the opposite side. This movement will stretch upper back and shoulders of your body.

In one of the back stretches, you can do without getting off the chair is sit upright in your chair without slouching. Breathe in and lift your right shoulder to your ear. Then exhale and roll your shoulder slowly around and back dropping it away from your ear. Repeat it for the left shoulder. You can do it four to five times for both sides. Finally inhale and lift left and right shoulder to the ear, hold for a while, exhale and release.

There are varieties of back stretches. You can sit upright on the chair without touching your back to the back of the chair. Keep your head aligned directly over your spine and lift crown of your head. You can hold on to the sides of the chair for more stability. Breathe in and out and drop your right ear to the right shoulder. Do not turn your head or lift your shoulder. Take some breaths and experience the stretch on the left side of the neck. For other side, repeat the cycle.