Spending long hours at the desk and feeling the effects in your back? Physiotherapist Aidan takes a look at middle back stiffness and pain as a result of office working, and shares some exercises to help manage it. Read on to find out more!

What causes stiff middle back?

A huge percentage of patients who walk through the door are suffering with neck or lower back pain. So many of these patients are office workers whose pain is clearly linked to long hours spent sitting at the desk every day. Every person’s situation is certainly unique, but the link that we see these patients have in common more so than anything else is a lack of upper back mobility.

What is mobility?

Joint mobility is defined as the degree to which the point where two bones come together can move before being restricted by surrounding tissues (muscles, tendons or ligaments).

Mobility is the starting for healthy joints and muscles. When we possess proper mobility, we can work towards having strong and flexible bodies in which we feel our best.

What causes poor back mobility?

Restrictions to mobility and pain in the back can arise from a more general lack of mobility in the upper back. This will force the lower back, neck and shoulder regions to overcompensate for the lack of mobility in the area that should be doing most of the work during movement.

Poor back mobility can also be caused or contributed to by living a sedentary lifestyle, having muscle imbalances and/or poor posture, an existing injury or condition, and older age.

Exercises to reduce back stiffness and pain

Because we know that a mobile upper back is essential for reducing stiffness and back pain, there are certain basic exercises that we usually recommend to people suffering with this, specifically if they work long hours at a desk.

These exercises don’t require a lot of equipment, and in an ideal world, they would be completed after every 2-3 hours of sitting for optimal results. Check them out below!

1. Quadruped Thoracic Spine Rotation

In a hands-and-knees position, knees together and hands under the shoulders, keep both arms straight and thread one arm under the other aiming to reach as far as you can. Bring the arm back out by pressing the hand touching the floor to steady yourself, and then lift the same hand towards the ceiling. Increase the range of motion progressively. You can rotate the trunk but do not lift the knees off the floor. Check out this demonstration.

2. Foam Roller Upper Back Rolling Extensions

Place a foam roller on the floor horizontally and lie on top of it on your back, with your knees bent and the foam roller at the level of your shoulder blades. With your arms behind your head, lower your head as close as you can to the floor until you feel a stretch behind your back. Keep your abs tight and proper low back posture when doing this exercise. Pro tip: Keep a foam roller beside your desk for convenient use through the day.

3. Low Row With Resistance Band

While sitting in a chair, attach a resistance band to a door handle, or something similar that is secure and positioned at door handle level in front of you. Hold both ends of the band and pull it towards you, squeezing the shoulder blades together. Please make sure there are no tears in your resistance band and that it’s tied tightly, or wear goggles to prevent any injuries if the band snaps.

4. Quadratus Lumborum Stretch

Sit down on the ground with your legs in front of you. Bring one foot to the opposite knee. Lift the same-side arm over your head and stretch it to the opposite side. Add a small rotation toward your bent leg side - you can help that by reaching with your free arm. You should feel a stretch in your side, between the hip and the ribs. Hold the position for 30 seconds to a minute.

5. Pelvic Anterior and Posterior Tilts While Sitting

Sit on a chair with your thighs parallel to the ground, your feet flat on the floor and your back in a neutral position (slightly arched). Maintain steady abdominal breathing while you alternate between slouching and sitting up straight. Try to make the movement come from your pelvis as opposed to your lower back. Make sure to move through all the available range of motion. Check out this demonstration.

6. Horizontal Abduction with Resistance Band

Tie a resistance band in front of you at waist level. Hold tightly both ends of the band in separate hands. Keeping your elbows slightly flexed but locked in position, shoulders down, chin tucked in and torso stable, pull the elastic backwards as far as possible by joining your shoulder blades together and keeping your arms horizontal. Then slowly return to the initial position and repeat.

7. Cat and Camel Exercise

Start on all fours with your hands underneath your shoulders. Slowly lift your head and chest simultaneously while letting your stomach sink and your lower back arch to perform the cat. Hold for a few seconds. Then round your back and let your head and neck drop while trying to get your head and pelvis as close as possible. Do not force the end range of motion as this is not a stretch. Hold for a few seconds and repeat. Check out this demonstration.

Conclusion

Pain at any area of the spine can be a complex and serious state of affairs. If your pain does not resolve soon after starting these exercises, it is best to visit a Chartered Physiotherapist to exclude any more serious causes of pain. Your physiotherapist will also provide an assessment and treatment programme to suit your specific needs.

It is also highly advised that all office workers get an ergonomics desk assessment in order to comply with workplace health and safety legislation. Find out more about our workplace ergonomics services here.

Exercises For Back Pain And Stiffness In Office Workers