This year has been hard on my back. I’ve kept pretty busy and that has taken it’s toll on my body. Twice this year I’ve had back spasms that wiped me out for a good month both times. I wasn’t out of work, but it was all I could do to function. I’ve been going to a physiotherapist and a chiropractor to get better and to make sure I don’t end up where I was. I’ve now got a great set of stretches for people that work at desks all day long—they should be done periodically through the day. But this should also be combined with at least 1/2 an hour of physical activity every day. I’ve learned that inactivity can cause way more injuries than leading an active life. I enjoy yoga and long distance running. The yoga is good at keeping me from getting all tensed up from sitting all day, and running is great for my overall health and really helps when I’m stressed—it puts everything into perspective. Here’s the stretches, but remember, I’m not a doctor, so if you hurt yourself doing these, man are you ever out of shape.
With your hands against a wall, put one foot out behind you, keep the other leg at a 90 degree angle, then push the back heel to the floor. You should feel a stretch in the back of your calf, for more resistance, spread your legs further apart.