If you’re looking to release some stress and alleviate tension and pain in your back before going to the office for a full day of work, you don’t necessarily need to use dumbbells and other weights to get it done properly. People with back problems often use simple body weight exercises and stretching exercises to achieve that goal and to feel more at ease and nimble during their work hours. However, if the back pain is consistent and extremely painful, talking with a interventional radiologist for treatment options is recommended.
There are some exercises you can actually do in your bed before you even start your day. Lower back issues are typically related to the movement of your legs and hips, and can be alleviated through a gentle rotational movement of the hips with one of your knees elevated above your body. This exercise, performed 5-10 times with each leg while laying down, can help reduce the strain on your lower back, strengthen your hip muscles, and ensure that you can sit more comfortably at your desk later on.
Arm movements do the same for your upper pack as hip exercises do for your lower back. Exercises such as a standing bicep curl, overhead tricep extension, bow & arrow or incline row will help your upper body relax and release a great deal of strain that would otherwise extend to most of your upper back and shoulders while you’re working in the office.
