No matter how tired you are at work, do this to have an energetic and healthy day!

The essence of relieving back pain doesn't really depend on ergonomic equipment; at its core it's about getting moving and changing your fixed posture! Good ergonomic equipment encourages movement in your body, and that's what makes ergonomic equipment so valuable. Examples include ergonomic chairs and standing desks. Sitting in an office all day, whether at home or at work, puts strain on your muscles and back. Poor posture, uncomfortable office chairs and a lack of exercise can make this pain worse.

Fortunately, some simple exercises and techniques can help you stretch your neck and shoulder muscles while sitting in your office chair.

Seated thoracic rotation

Cross your arms over your chest.
Grasp your shoulder.
Gently twist from the waist and rotate the upper body. Rotate to the left and right as much as possible.
Hold each side for 3-5 seconds and stretch 3-5 times.
When stretching, you should feel the tension on both sides of your lower back.

Back shoulder stretch

Cross one arm horizontally over your body.
With the other arm, grasp your elbow and pull it towards your chest.
Hold this position for 30 seconds, then repeat with the other arm.
You should feel your shoulders stretch slightly.

Shoulder shrugs

Raise your shoulders like a shrug, then slowly roll them back.
Let them hang down slowly.
Repeat 5-6 times.
You should feel that each time you relax your shoulders, you are releasing tension.

Triceps stretch

Raise your arm and bend it backwards, then extend your hand in the opposite direction of your shoulder blade.
Hold the bent elbow with the other hand and gently stretch it towards the head.
Hold this stretch position for 10-30 seconds, then repeat on the other side.
You should be able to feel the stretch in the back of your arm.

Overhead lat stretch

Hold arm straight above head.
Stretch to the side and tilt your upper body.
Hold this stretch for 10-30 seconds, then repeat on the opposite side.
You should feel the stretch on the opposite side of your torso.

Back stretch

Place your feet close to the floor.
Reach behind you and place the palms of your hands on your lower back.
Lean back and lean on your hands.
Hold this position until you feel stretched.
Repeat 3-5 times.
You should feel your lower back being gently stretched.

Neck rotation

Keeping your head upright, gently turn your head from side to side.
Try to move your head behind your shoulders with each rotation.
Hold the stretch for 3-5 seconds and repeat 3-5 times.
You should feel your neck muscles stretch each time you turn.

Neck side flexion

Relax your body, then gently tilt your head forward.
Gently rotate the head from one side to the other and hold each side for 10 seconds.
Repeat 3 times in both directions.
You should feel the stretching of the upper shoulder and neck muscles.

9. Back shoulder and chest stretch

Hold your arms behind you and clasp your hands together.
Gently raise your arms and hands together.
Push your chest slightly outwards and lift your chin.
Hold this position for 5-10 seconds and repeat 3-5 times.
You should feel relief in your shoulders.

Overhead shoulder extension

Bring your arms behind you and clasp your hands together.
Gently raise your arms and hands together.
Push your chest slightly outwards and lift your chin.
Hold for 5-10 seconds and repeat 3-5 times.
You should feel relief in your shoulders.

For every hour you spend at your desk, get up, move around and stretch for 5-10 minutes. This will not only help to soothe and relax your muscles, but will also help to improve your posture.