3 SPINE-SAVING EXERCISES FOR THOSE WHO SIT 8 HOURS A DAY AT WORK

💥 Does back, neck, and shoulder pain after long hours at work affect your productivity? 

Muscle tension in the neck and shoulders, heaviness in the cervical area, and lower back soreness are common among people who sit for 8 hours a day. Instead of enduring the discomfort, you can proactively improve your condition with simple exercises that can be done right at your workstation. 

👉 Below are 3 concise yet highly effective exercises specifically designed for those who work long hours at a desk.  

1️⃣ Sitting in the wrong posture for prolonged periods – The silent threat to spinal health 

⛔ Sitting for long periods with limited movement is part of a sedentary lifestyle – what doctors call physical inactivity. According to the U.S. Centers for Disease Control and Prevention (CDC), a sedentary lifestyle without adequate physical activity increases the risk of several health issues, including type 2 diabetes, cardiovascular disease, and certain cancers such as colorectal, breast, and endometrial cancer. 

❗ More importantly, maintaining a poor sitting posture for extended periods can lead to musculoskeletal disorders such as: 

▪️ Herniated disc 

▪️ Disc degeneration 

▪️ Osteoarthritis 

▪️ Forward head posture (FHP) 

▪️ Kyphosis 

▪️ Flat back deformity 

▪️ Hyperlordosis 

▪️ Scoliosis 

Therefore, the CDC recommends that adults should engage in at least 150 minutes of moderate-intensity physical activity per week to enhance overall health and prevent lifestyle-related conditions. 

🤾 Besides activities like walking, jogging, cycling, or playing sports after work, you can make the most of short breaks right at your desk to perform simple exercises that relieve pain, improve posture, and protect your spine. 

2️⃣ Spine-protecting exercises for those who sit 8 hours a day 

Here are 3 simple exercises you can easily do at your desk. They only take a few minutes each day but offer significant benefits in easing discomfort, improving posture, and preventing musculoskeletal disorders for those who work 8-hour days. 

⚡ These gentle movements not only help relieve pain and stiffness in the neck, shoulders, and back, but also boost blood circulation, improve alertness, and enhance your work performance throughout the day. 

Excercise 1: Neck stretch 

Step 1: Tilt your head to one side and hold for 15 seconds.  

Step 2: Repeat this on each side, three times per side. 

Excercise 2: Shoulder shrug 

Step 1: Shrug your shoulders up to your ears and hold for three seconds.  

Step 2: Roll them back and down.  

Note: Repeat this 10 times. 

Excercise 3: Executive stretch 

Step 1: While seated, put your hands behind your head and lace your fingers together. 

Step 2: Bring your elbows back and toward each other, as far as you can.  

Step 3: Inhale and hold for 20 seconds.  

Step 4: Exhale and relax. 

Note: Repeat one more time. 

🔔 If you experience persistent pain, it’s time to see a doctor for an accurate diagnosis and appropriate treatment plan. 

To support our customers in caring for and protecting musculoskeletal health, CarePlus offers comprehensive examination and screening services with an experienced team of doctors and modern equipment: 

✅ In-depth consultation and examination with an Orthopedic – Musculoskeletal specialist 
✅ Screening for spinal and musculoskeletal conditions using advanced imaging systems: CT scan and MRI scan powerd by AI, ultrasound, X-ray, and bone density measurement and fracture risk assessment with DEXA technology. 

Don’t let lingering pain affect your work and quality of life. 

👉 Book your musculoskeletal health screening with our specialists today by calling our free hotline at 1800 6116! 

Source: NIH National Library of Medicine 

CAREPLUS INTERNATIONAL CLINICS  

Associate of Singapore Medical Group