If you work in office it is safe to say that you probably sit at desk for long periods of time in one position. Technology has made our lives more convenient so that we do have to move about as much. However, this is unnatural for our body because it was designed to move around and not sit in one position for long periods. Sitting at your desk puts stress and pressure on your back. We tend to adopt bad sitting habits that are not very good for our back and over time these can lead to back problems.
To minimise the strain we put on our backs when sitting for long periods we can adopt a number of healthy habits to help our backs.
One of the most common bad postures while sitting is the tendency to droop our head. This puts strain on the neck and lower back. Many people do this while working at their computer especially if the screen is sitting low on the desk. If your screen is low increase the height by putting a few books underneath it.
Do not sit in one position for long periods. Get into the habit of moving about and changing your position in your chair. Make sure that you position your buttocks as far back into seat as possible. Avoid sitting on the edge of your seat.
If it is possible try and get up from your seat every 30 minutes and use a few minutes to walk around the office or do a few simple stretches. This will help your blood circulation and ease the strain on your back and neck.
If taking regular breaks is not possible then you can do stretching while you are sitting down at your desk. A good stretch exercise is called pelvic rocking. This stretching technique uses a variety of stretching moves that are combined with deep breathing. For example, it can involve moving your head from side to side and then stretching your chin up and down.
Another good routine is to stretch your arms towards the ceiling. Stretch one arm at a time and do it slowly. This stretch is a good at relieving pressure from the back muscles. Another way is to rotate your spine by turning to the left and to the right in a slow smooth movement.