Your desk job is killing your back.

Here's how to stop it:

16 million adults experience chronic back pain.

It's a leading cause of career disability, and it can make daily activities unbearable.

As careers continue to encourage prolonged sitting, our backs will continue to pay the price.

Here's how you can "deskproof" your back:
1. Thoracic Extension

The thoracic spine is the region between your upper and middle back.

It is responsible for 80% of trunk rotation movements.

Poor thoracic health is a leading cause of mobility restrictions.

This stretch reduces pain and tension and improves mobility.
2. Hip Flexor Stretch

When you sit all day, your hip flexors become weak.

This can lead to problems with posture and stability, and can even lead to more serious hip injuries later in life.

This stretch reverses the negative effects of sitting on your hips.
3. Glute Bridges

The glutes are a key muscle group that extends your hips and takes the pressure off your lower back.

The glute bridge is a great exercise for strengthening your glutes and increasing your core strength and overall stability.
4. Seated Twists

This simple movement stretches your neck, chest, and shoulders, as well as your upper and lower back.

If you do these regularly, you’ll strengthen your core, relieve back pain, and improve your overall mobility.
Run through these 4 exercises 2x a week, and you’ll start noticing less back pain in no time!

Remember, these are meant to improve flexibility and reduce pain. Start slow and build up as you can.

Here’s a great place to start:
An office hack for minimizing back pain:

Use a standing desk.

Many allow you to swap between sitting and standing at the press of a button.

This encourages you to spend time on your feet instead of slouched down in a chair.

It's a small investment with a big return.
Start now!

You'll never regret taking care of your body.

Invest time in your health now so that you can enjoy the life you’re working so hard to build for yourself.

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हिमालय पर्वत की एक बड़ी पवित्र गुफा थी।उस गुफा के निकट ही गंगा जी बहती थी।एक बार देवर्षि नारद विचरण करते हुए वहां आ पहुंचे।वह परम पवित्र गुफा नारद जी को अत्यंत सुहावनी लगी।वहां का मनोरम प्राकृतिक दृश्य,पर्वत,नदी और वन देख उनके हृदय में श्रीहरि विष्णु की भक्ति अत्यंत बलवती हो उठी।


और देवर्षि नारद वहीं बैठकर तपस्या में लीन हो गए।इन्द्र नारद की तपस्या से घबरा गए।उन्हें हमेशा की तरह अपना सिंहासन व स्वर्ग खोने का डर सताने लगा।इसलिए इन्द्र ने नारद की तपस्या भंग करने के लिए कामदेव को उनके पास भेज दिया।वहां पहुंच कामदेव ने अपनी माया से वसंतऋतु को उत्पन्न कर दिया।


पेड़ और पौधों पर रंग बिरंगे फूल खिल गए और कोयलें कूकने लगी,पक्षी चहकने लगे।शीतल,मंद,सुगंधित और सुहावनी हवा चलने लगी।रंभा आदि अप्सराएं नाचने लगीं ।किन्तु कामदेव की किसी भी माया का नारद पे कोई प्रभाव नहीं पड़ा।तब कामदेव को डर सताने लगा कि कहीं नारद क्रोध में आकर मुझे श्राप न देदें।

जैसे ही नारद ने अपनी आंखें खोली, उसी क्षण कामदेव ने उनसे क्षमा मांगी।नारद मुनि को तनिक भी क्रोध नहीं आया और उन्होने शीघ्र ही कामदेव को क्षमा कर दिया।कामदेव प्रसन्न होकर वहां से चले गए।कामदेव के चले जाने पर देवर्षि के मन में अहंकार आ गया कि मैने कामदेव को हरा दिया।

नारद फिर कैलाश जा पहुंचे और शिवजी को अपनी विजयगाथा सुनाई।शिव समझ गए कि नारद अहंकारी हो गए हैं और अगर ये बात विष्णु जी जान गए तो नारद के लिए अच्छा नहीं होगा।ये सोचकर शिवजी ने नारद को भगवन विष्णु को ये बात बताने के लीए मना किया। परंतु नारद जी को ये बात उचित नहीं लगी।