Back Pain

Relieve Back Pain & Fatigue at Your Desk

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to FlexiSpot for sponsoring this video and providing Doctor Jo with free Standing Desks to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

Back pain at your desk can be the result of bad posture while working on the computer all day long. Even though it might feel weird and uncomfortable at first, there are some easy changes you can make to get you in the correct posture.

Click here to shop for your FlexiSpot desk.

Click here to find out more about all of FlexiSpot's products.

When you are sitting, make sure your lower back has a slight arch. If you are slouching, it will cause increased pain in the back. You can sit upright or use a cushion/lumbar support. Many times people also say they feel like their feet or legs are going numb. This is often the result of your chair being too high or too low. You want your knees and hips to be at a 90-degree angle. If the chair is too high, you can place a box underneath your feet. You also want your arms to be in a relaxed neutral position. You can put your keyboard or laptop on books as well until it is in a comfortable position where your shoulders are not hunched up or stretched too far out.

Another great way to help prevent back pain is to have a sit to stand desk. This allows you to sit for awhile, and then stand up and even do exercises while you work. You should stop every 30 minutes to do some simple stretches and exercises to keep your body moving through out the day.

To start out, you can stretch your forearms to help prevent carpal tunnel syndrome. If you are typing a lot through out the day, these will hopefully feel really good. Start off with your arm straight out in front of you. Bring your wrists downward or into flexion. If you need more of a stretch, push down with the other hand. Hold for about five seconds and alternate sides. Now bring your wrists upward to stretch the opposite side.

Next you will march in place. You don’t have to go high with the march, but you want to keep the blood flowing in your legs. You can start with 10-15 seconds and work your way up to a minute.

Then you will do some heel/toe raises to help prevent DVTs (Deep vein thrombosis). For the heel/toe raises, make sure to go as high up on your toes as you can to work the calf muscles. Then roll back onto the heels and pull your toes up to work the anterior tibialis muscle. Try not to stick your bottom back, just pull your toes up.

Finally you will stretch your hip flexors and calf muscles. These can get tight when you are sitting for a long time. This stretch is called a runner's stretch. You want to lean against your desk or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible, and try to keep your upper body straight for the hip flexor stretch. Hold the stretch for 30 seconds, and do it three times.

Related Videos:

How to Relieve Back Pain

Upper Back Pain Relief

How to Relieve Back Pain

These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.

The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.

Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.

Related Videos:

How to Crack Your Back

Lower Back Pain Back

How to Crack Your Back

Cracking your back (or self manipulation, as we call it) can feel great, and it can help relieve back tension and back pain when it's done correctly. So before you attempt to adjust your back with a good back crack, it's very important to have a proper diagnosis on what's causing your back pain and the proper ways to crack your back for your type of back pain. And if you have certain diagnoses, you should not crack your back at all, so make sure you have cleared it with your doctor or physical therapist. It is best to have them do it first to make sure you know what it's suppose to feel like.

The first way to crack your back is using a medium to low height chair. If the chair is not padded, you might want to use a towel for extra padding. Put your hands behind your head, and lean back over the backrest of the chair where you want to pop your back. Taking a deep breath in and letting the air out as you lean back.

The next way to crack your back is by using your hands behind you. I like to call this the reverse Heimlich Maneuver. Clasp your hands behind you in the area you want to crack. The motion will be upward at an angle. Use a quick thrust when you do this, and taking a deep breath in and pushing when all the air is blown out helps.

Now here are some ways to do it with a foam roller. Make sure to prop your knees up when doing these. Put the roller horizontally on the ground where you want to crack your back when you lie on it. Put your hands behind your head again to protect your neck. Use a quick push when you lean back, and taking a deep breath in and pushing when all the air is blown out helps. You can also put the roller at an angle to get the rotational adjustment. Make sure you talk with your doctor or physical therapist to find out which way will work best for you.

Finally, lie down on your back. Try to keep your upper back flat on the ground through out this manipulation. Put one leg straight out, and then bend the other one up and over the leg that is straight out. Some people like to hook the foot onto the back of the knee to help support the leg. Put the opposite arm straight out to the side to help keep your upper back on the ground. Then take the hand of the same side, and place it on your buttocks area. You will push downward and pull over at the same time. Use a quick push when you do this, and taking a deep breath in and pushing when all the air is blown out helps.

Related Videos:

Upper Back Pain Exercises & Stretches

Lower Back Pain Back Flexion Stretches

Osteoarthritis Back Pain Stretches & Exercises

Osteoarthritis (OA) of the spine (or back) is caused when the joints and discs in the neck and lower back degenerate. It can cause stiffness and pain in the back and is usually worse in the morning and at night.

These stretches and exercises should help with the osteoarthritis pain in your back.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Hold these for about 3-5 seconds.

Now you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.

Then you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side.

The next stretch is a child’s pose stretch. Turn over onto your knees and sit back onto your feet. Put your arms out in front of you on the ground and stretch them forward reaching in front of you. Hold for 30 seconds and do them three times. If it is comfortable, you can hold them longer than 30 seconds.

Get on your stomach in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes.

Now go up on your hands and knees in a quadruped position or all fours. Try to keep your back straight like a tabletop, and try to keep your neck in a neutral position so you don't strain anything. Now lift your opposite arm and leg and the same time. Some people call this the bird dog exercise. Start off with 10 on each side.

The final set of exercises are going to be planks. Start with a plank on your elbows. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Hold this for about 20-30 seconds, and work your way up to a minute. Finally you are going to lie on your side with the side you want to strength on the ground. Try to get your body in a straight line, and place your elbow on the ground just below your shoulder. Come up into a side plank. Hold it for 15-20 seconds, and work your way up to a minute. If this is too hard, you can start the side plank on your knees.

Related Videos:

Lower Back Pain Back Flexion Stretches

Lower Back Pain Exercises & Traction

Lower Back & Core Exercises with the Miracle Back Pillow

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to MiracleBack for sponsoring this video and providing Doctor Jo with a free Miracle Back Pillow to use. If you purchase a Miracle Back Pillow from these links/ads, Doctor Jo will receive a commission.

The Miracle Back Pillow is not only a uniquely shaped pillow designed to help relieve lower back pain, but it's also a great tool for lower back and core exercises.

Click Here to Purchase the Miracle Back Pillow!

This video will show you some simple exercises you can do with the Miracle Back Pillow for lower back pain and core strengthening. 

Watch my full Miracle Back Pillow Review.

Pages

Subscribe on YouTubeQuick Tip:

Never miss another Ask Doctor Jo video. Click here to Subscribe to my YouTube Channel!



 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.