3 Back Strengthening Exercises for Workers


Whether you lift heavy loads at a construction site or sit at a desk all day, you could be at risk for serious back injuries. Repetitive strain, as well as sudden accidents, could cause muscle strain, weakness, disc herniation, and other injuries. There are some simple yet effective exercises you can do to help strengthen and relax your back to prevent an injury. Whatever your situation, these exercises can ease tension in your muscles, correct your posture, align your spine, and help you be more comfortable.

Here are 3 exercises you can do at your desk or throughout your work day to ease tension in your back and strengthen your muscles:

  1. Upper back stretch. You may do this exercise from a sitting or standing position. Start with your arms stretched straight out in front of you with your palms facing away from each other. Cross your arms, and put your palms together. Press your palms together, gently round your back and contract your abs, and relax your head. Stretch your arms as far out in front of you as possible, and imagine you are curving your upper body over a ball. Hold for 10-30 seconds, and repeat several times as necessary. If you cannot comfortably cross your arms, simple lace your fingers together.
  2. Spinal twist. This exercise must be done in a seated position. Start with your feet flat on the floor, making sure your chair won’t move. Gently contract your abs and rotate your torso to the right. Put your hands on your chair to deepen the stretch. Keep your back straight and hips square, and only twist as much as you are comfortable. Hold for 10-30 seconds, and then repeat on the other side.
  3. Torso stretch. This stretch may be completed in a seated or standing position. Start with your fingers laced together, and stretch your arms up to the ceiling. Take a deep breath in as you stretch up as high as you can, then relax and breathe out, opening your arms and bringing them down to your sides. Repeat this motion 8-10 times.

The Law Offices of Wax & Wax Provides Efficient Representation to Injured Workers

If you have suffered a back injury or other type of injury at work, the Law Offices of Wax & Wax is here to help. While these exercises can help reduce tension and strengthen your core, you could still suffer a back injury from repetitive stress, sudden accidents, and poor posture. Our Glendale workers’ compensation attorneys are experienced, and stay current on federal and state laws. Whatever your situation, trust our legal team to guide you through the process as you seek financial relief.

Contact our firm today to discuss your case in a free consultation.

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