How To Avoid Back Pain As A Business Administrative Assistant?

  • Business Administrative Assistant
  • March 11, 2024
  • 3 min read
back pain

While working as a business administrative assistant puts you at the heart of any modern business and is an exciting and rewarding career, you can’t get away from the fact that you’ll be spending a lot of time sitting at a desk.

Multiple studies have shown that a sedentary office job puts a lot of strain on the back, resulting in stiffness, pain, and poor posture. Stretching regularly is one of the ways you can avoid this, but being a busy business administrative assistant means you might not always have the time to sneak away for a quick yoga class.

To help you out, we’ve put together a few stretches, suggested by BUPA, that you can do at your desk to combat poor posture and back pain.

How To Avoid Back Pain As A Business Administrative Assistant?

Seated Spinal Rotation

The seated spinal rotation frees up your back muscles and stretches out your lower back.

  • While seated, cross your arms over your chest.
  • Grab your shoulders.
  • Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.
  • You should feel the tension on both sides of your lower back as it stretches out.

Posterior Shoulder Stretch

Hunching forward because of stiff shoulders is a common symptom of poor posture. The posterior shoulder stretch helps loosen those stiff shoulders.

  • Hold one arm across your body.
  • Pull your elbow into your chest.
  • You should feel your shoulder gently stretching.

Shoulder Shrugs

As with the posterior shoulder stretch, shoulder shrugs help to keep your shoulder muscles relaxed and release tension.

  • Gently lift your shoulders.
  • Let them slowly fall.
  • You should feel the tension being released as your shoulders drop.

Neck Rotations

Staring at a fixed point all day, like your computer screen, can result in neck pain. Use neck rotations to free up some of those muscles.

  • Keep your head upright.
  • Gently turn your head from side to side.
  • As you turn your head, try to move it past your shoulder.
  • You should feel the muscles on the outside of your neck gradually stretching.

Upper Shoulder and Neck Stretch

Once you’ve done the stretches above, you can move on to the compound upper shoulder and neck stretch.

  • Sit on one hand.
  • Tilt your head away from the hand you’re sitting on.
  • Tilt your head slightly forward, towards your shoulder.
  • You should feel the muscles in your neck and shoulder being stretched.
  • Change sides, and repeat.

Become a Critical Part of a Business Today

Northwest’s Business Administrative Assistant Program Las Vegas offers on-campus and online Business Administrative Assistant classes to accommodate your work and family schedule.

We value real, hands-on experience, which is why you’ll be visiting businesses and organizations of different sizes, industries, and structures and why our instructors are all experienced business professionals with extensive backgrounds working in, starting up, and operating various nine businesses and organizations. 

Featuring a host of business professionals and guest speakers, our classes will give you all the skills you need to play a vital part in any business and still graduate in as little as 9 months.

Monica Jones
Monica Jones Dean Of Students

Born and raised in the state of Washington, Monica and her family decided to make Las Vegas, Nevada their new home in 2015. Having graduated with a Bachelor of Science Degree in Psychology from the University of Phoenix, Monica began…Read Full Bio

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