4 Easy Exercises You Can Do in Your Chair

In today’s modern world, many of us find ourselves spending long hours sitting at a desk, whether it’s for work or studying. However, prolonged sitting can lead to stiffness and pain, particularly in the back. 

To combat this, incorporating some simple office exercises into your daily routine can make a significant difference in maintaining your back’s health and overall well-being. Here, we’ll explore a variety of exercises you can perform right from your office chair, along with essential back-saving tips for desk jobs, plus one often overlooked treatment for back pain and stiffness.

The Importance of Back Health

Before diving into the exercises, let’s briefly understand why it’s important to prioritize back health, especially for those with desk jobs. Prolonged sitting can lead to poor posture, muscle imbalances, and eventually, chronic back pain. Incorporating regular movement and exercises into your day can help counteract these negative effects and promote a healthier spine.

Office Exercises for a Healthier Back

Try these 4 simple exercises that you don’t even need to get up to do:

Seated Cat-Cow Stretch:

  1. Begin by sitting up straight in your chair with your feet flat on the floor and hands resting on your thighs.
  2. Inhale as you arch your back, lifting your chest and tilting your pelvis slightly forward (cow position).
  3. Exhale as you round your spine, tucking your chin to your chest and pressing your hands into your thighs (cat position).
  4. Repeat for 8-10 reps, moving smoothly between the two positions.

See this exercise here: https://www.youtube.com/watch?v=ab40Gphamag 

Seated Spinal Twist:

  1. Sit tall in your chair with your feet flat on the floor.
  2. Place your right hand on the back of your chair and your left hand on your right knee.
  3. Inhale as you lengthen your spine, then exhale as you twist to the right, gently looking over your right shoulder.
  4. Hold for 15-30 seconds, then switch sides and repeat.

View this exercise being done here: https://www.youtube.com/watch?v=6URMDkf2Uxk 

Chair Squats:

  1. Stand up from your chair and position yourself just in front of it, facing away.
  2. Lower yourself back into the chair as if you were sitting down, leaning your chest into your thighs, then immediately stand back up.
  3. Repeat for 10-15 reps, focusing on using your leg muscles to lift and lower yourself.

See this exercise performed here: https://www.youtube.com/watch?v=GIz1C3yfE1s 

Desk Chair Leg Lifts:

  1. Sit at the edge of your chair with your back straight and hands resting on the sides of the seat for support.
  2. Extend one leg straight out in front of you, keeping it elevated for a few seconds.
  3. Lower the leg back down and repeat with the other leg.
  4. Aim for 10-12 lifts on each leg.

See this exercise here: https://www.youtube.com/shorts/8jiaJLkcsC0 

Back-Saving Tips for Desk Jobs

Here are a few additional tips that will help your back stay strong and pain-free when sitting for extended periods of time:

  • Correct Sitting Posture: Maintain a neutral spine by sitting up straight with your shoulders relaxed and your head in line with your spine.
  • Chair Adjustment: Ensure your chair is adjusted to the correct height so that your feet are flat on the floor, and your thighs are parallel to the ground. This helps in distributing your weight evenly and reducing strain on your back.
  • Keyboard Placement: Position your keyboard and mouse within easy reach, and keep them at elbow height to prevent shoulder and wrist strain. Sit close to your keyboard to avoid reaching forward, which can strain your back and shoulders.
  • Frequent Movement: Take regular breaks to stand up, stretch, and walk around. Set a timer to remind yourself to get up and move every 30 minutes or so.
  • Desk Organization: Keep frequently used items within arm’s reach to minimize reaching and twisting motions. For items that are out of reach, stand up to retrieve them instead of straining your back.

Chiropractic Care for Back Pain

In addition to incorporating office chair exercises into your routine, chiropractic care can be a valuable resource for managing back pain. Chiropractors specialize in diagnosing and treating musculoskeletal disorders, including those related to the spine. 

Through manual adjustments and manipulations, chiropractors can realign the spine, alleviate pressure on nerves, and restore proper function to the body. These treatments not only provide immediate relief from pain but also address the underlying causes of discomfort, promoting long-term healing and preventing future issues. Combined with regular exercise and ergonomic adjustments, chiropractic care can play a significant role in maintaining a healthy back, ensuring you stay pain-free and productive at work.

Incorporating these exercises and tips into your daily routine can help alleviate back stiffness and pain associated with prolonged sitting. Remember to listen to your body and adjust the exercises as needed to suit your comfort level. By prioritizing your back health, you can improve your overall well-being and productivity in the workplace. If you’re ready to experience the benefits of chiropractic care for your back stiffness, schedule a chiropractic appointment online or call us today.

Thompson Chiropractic & Wellness proudly serves Dothan, Headland, Midland City, Wicksburg, Daleville, Enterprise, and the surrounding areas of Wiregrass and Houston County, Alabama.

This article is for informational purposes only and is not a substitute for in-person advice or care from a medical professional.

Picture of Dr. Scot Thompson

Dr. Scot Thompson

Dr. Scot Thompson, a compassionate chiropractor in Dothan, believes in fostering well-being through natural methods, offering friendly and family-oriented care to all ages, and teaching communities that true health starts from within.


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