Exercises Done at Your Desk to Strengthen Your Back

Though most back-strengthening workouts generally occur in the gym, a number of exercises can be completed while sitting at a desk. Combined with proper alignment and proper breathing technique, back exercises can also have a positive effect on stress. Whether needing some exercise while at work or sitting, stressed while taking a school exam or at home dealing with the bills, these exercises ensure greater back fitness.

  1. Lower Back

    • Use a pelvic rocking exercise to strengthen your lower back. Sit upright and place your arms on the chair rests with your feet slightly apart. Use both the arms and thighs to slightly support you in position while slowly rocking forward. As you do so, there will be a slight arch in the lower back and the pelvis will slightly tilt forward.

    Middle Back

    • Sit straight up in the chair without straining. While looking straight ahead and keeping your chin angled slightly downwards, draw in a deep breath. Be aware of your chest and head lifting while at the same time visualizing your spine lengthening. While releasing the breath, focus on keeping your body in this upward alignment. Don't strain to hold the position. Repeat three times. This exercise can be done at the same time as the pelvic rocking exercise.

    Sides of the Back

    • Exercise the sides of your back next. Drop your hands to the sides of the chair. Take a gentle, deep breath. While doing so, slowly drop one shoulder to the side. You will feel this stretch along the opposite side of the back. Exhale as you bring your self upright again. Continue without stopping to the other side. Do three repetitions.

    Upper Back

    • Work the upper back while performing arm extensions. Sit upright and extend your arms horizontally in front of you. Place your palms together, interlock the fingers and then turn your palms outwards. Draw in a deep breath and while doing so extend your arms further forward. Don't bend forward at the waist. Pull your stomach in and round out the back while you're exhaling. Take another breath and release while holding this position. Repeat this three times.