How to Reduce Chronic Pain at Work

If you are working in an office or a role where you are sitting all the time, you will need to take frequent breaks from sitting to stretch your back and legs.  The following exercises can be done discretely in your chair and will assist with managing back pain and mobility.

  1. If you are working at a computer for a long length of time, ensure you get up when you start to feel pain or every hour. Get up from your chair and go and talk to someone or have a coffee, tea or glass of water.
  2. Ensure you drink plenty of water during the day. For an adult this is 2 litres of water a day.  If you are having trouble drinking enough water, measure out 2 litres of water and keep a litre on your desk.  This will encourage you to drink more water.
  3. When you are sitting in the chair, stretch your arms above your head and hold your hands.
  4. While sitting, brace your pelvic floor and slowly lift each leg alternatively. If you can hold your leg up, try and keep your leg raised for 30 seconds.  Do 10 leg lifts on each side.
  5. Brace your pelvic floor again and slowly, do some pelvic rotations, completed 10 rotations clockwise and 10 anticlockwise.
  6. If someone sees you doing these exercises, tell them you are doing stretches and you feel great. They might just copy you.

If you would like to find more strategies that reduce pain, get the App from the Apple store or Google Play.


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