Sciatica Remedy: Six Exercises to Relieve Back Pain at Your Workplace


London: Poor posture at work is one of the major causes of back pain. It is particularly common in jobs that are confined to desk work and require long hours of sitting in one position. According to research by, static posture is one of the primary causes of back-related problems.

Here are a few stretching exercises, as reported by the Times of India, which you can do at your workplace that will put the pressure off your back and release stress. Neck stretch: Stand straight with your feet apart. Entwine your fingers and hold the nape of your neck. Look upwards toward the ceiling and stretch your neck to release pressure.

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Shoulder shrugs:

This exercise helps in releasing stiffness in your neck and shoulders. Inhale deeply, grip your shoulders with your fingers and lift them up to your ears. Hold for five seconds and release. You can also move them in a circular motion to alleviate stress.

Arm raises:

Using your water bottle as a dumbbell, hold it in your right hand. Bending your elbow, raise your arm over your head and repeat with the other hand. You can do this exercise even while sitting at your desk. See how easy it is?

Hand circles:

Clench both fists and stretch your hands out in front of you. Rotate your wrists, first clockwise and then anti-clockwise for five minutes each. You don’t even have to get up from your desk.

Back hug:

Cross your arms and place your right hand on your left shoulder and you’re left hand on your right shoulder. Inhale and exhale deeply, hold for five seconds, and release. Simple!

Leg extension:

Beneficial for your abs and legs to practice leg extensions at work twice a day. While you’re sitting, extend your legs straight out in front of you, so they are parallel to the floor. Flex and point your toes downward in front of you. Repeat the exercise five times.

What are the main problems?

Modern thinking is that strains and misalignment of muscles are a major problem, particularly in young people – and this is where fitness comes in. By keeping the muscle well-toned, we minimize the risk.

Prolapsed discs – what used to be called slipped discs – are another source of pain. The disc itself doesn’t slip, but the tough exterior can get a defect or tear, and part of the soft interior squeezes out at the back and presses against a nerve root, causing inflammation and pain. If there is a history of prolapsed discs in your family, you are much more likely to get one yourself.

Sciatica is a pain in the legs or hips caused by pressure on a nerve from a prolapsed disc in the back. To cure sciatica, you have to address the back problem. In middle-aged and older people, osteoarthritis and the bone-thinning disease osteoporosis can cause back pain.