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Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Ergonomics Tips: Back Stretches for Desk Workers

31 million Americans experience low-back pain at any given time. … Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010. Back pain is one of the most common reasons for missed work.” – GBD 2010

While every office admin should consult with an ergonomics consultant to ensure the workstation is properly set up, prolonged sitting at your desk may still lead to workplace injury if you do not properly care for your body.

Beyond making sure to take breaks by getting up and moving, try these 3 back stretches our ergonomics experts have collected from the CCOHS.

1. Middle-Upper Back Stretch

Sore back from hunching over a computer screen? Hold your left arm with your right hand, right above the elbow and gently push your elbow toward your right shoulder. Hold this stretch for 5 seconds and repeat with the right arm.

Middle Upper Back Stretch


2. Back/Side Stretch

This next stretch is great for your back and side aches: Interlock your fingers and lift your arms over your head, be sure to keep your elbows straight and slowly lean the left and then to the right. In a similar way, you can also bring your arms in front of your body, or behind to stretch the shoulder blades and chest.

Back and Side Stretch

3. Back Curl

A back curl stretch will stretch your mid back as well as your legs. To do this stretch, grasp your shin, lift your leg off the floor and bend forward (curling your back), reaching your nose to your knee. Repeat with the other leg.

Back Curl Stretch

In Conclusion

Be sure to print these out and post them near your workstation for yourself or your co-workers. Staying proactive by stretching at your workstation is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And for more tips check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation, visit SolutionsNW.com or Contact Us for more detailed information.

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