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Did you know that exercising regularly can greatly enhance your overall quality of life by preventing and treating back strain? Exercises that target and develop the muscles of the back, abdomen, and hips support the spine, maintain good posture, and lower the risk of injury. Stretching exercises improve range of motion, reduce stiffness, and increase flexibility—all of which help relieve strain on the back muscles.

Exercises like yoga, swimming, and walking are especially advantageous because they encourage efficient but gentle movement, which enhances circulation and lowers inflammation in the affected areas. Regular exercise also promotes the release of endorphins, the body's natural painkillers, which can lessen pain and elevate mood.

Regular exercise can improve quality of life by preventing and treating back strain. (Image Credit: Canva)

Exercises that emphasize good posture and body mechanics can also help you learn how to move more effectively, reducing the strain on your back when performing everyday tasks. In a conversation with Dr. Aijaaz Ashai, a physio and fitness consultant, we discussed the best in-office exercises for young adults to relieve back strain.

According to Dr. Aijaaz, in today’s sedentary work environment, many young patients are plagued by back strain due to prolonged sitting at desks. Incorporating simple in-office exercises can significantly alleviate this discomfort and promote overall well-being. Here are three effective exercises tailored to combat back strain:

Neck And Leg Stretches:

  1. Neck Stretches: While sitting in your office chair, bend your head forward, making your chin touch your chest. Pull your head down with both hands, elbows facing forward, while keeping your back straight, creating a neural stretch. This focuses on the muscles of the upper and lower back and avoids neck, mid, and lower-back stiffness.
  2. Figure Four Stretch: This stretch targets the hip (the piriformis muscle), releasing pressure in the lower back. On your seat, place one foot on the knee of the other at a 90-degree angle, forming a "four." Bend your back forward, stretching both hands out on the table. This helps release hip and back stiffness.

Wall Stretches:

Fatigue and stiffness are common in people with 9-to-5 jobs or jobs that require prolonged sitting, especially in front of a laptop. Take a minute or two to get up from your seat and walk a bit. If possible, stretch using the wall by placing both hands on the wall and stretching your back, similar to wall push-ups. This targets and helps relieve the shoulder girdle, back muscles, and the lower fibers of the neck muscles. If this feels awkward in an open office, consider visiting the restroom or terrace for a few minutes of stretching.

Exercises targeting back, abdomen, and hip muscles support the spine, maintain good posture, and reduce injury risk. (Image Credit: Canva)

Shoulder Blade Squeeze:

Keeping your hands on both sides of your chair, keep your back as straight as possible. Retract your scapula, expand your chest, hold for a few seconds, breathe deeply, and relax. Repeat this eight to ten times. You may also use a thera-loop for this exercise to release lactic acid accumulation in the upper trapezius and shoulder girdle muscles. Tie the band around your wrists, lift both arms behind your neck, keep your elbows straight, and stretch for ten counts. This aids in conditioning and strengthening upper back muscles, thus avoiding load on the lower back.

Dr. Aijaaz also noted that lower back pain is often caused by poor posture, which can be easily avoided by sitting in a relaxed manner. A "straight" posture may not help, but a "relaxed" posture definitely will. If your back and abdominal muscles are not strong enough, do not unnecessarily strain your back by trying to maintain a perfect posture. In case of pain, contact your physiotherapist and do not let it worsen.