Long periods of sitting in the office, long periods of standing during presentations or in the shop: Forced postures are not a problem in the short term for someone who is physically fit. In the long term, however, they lead to physical complaints even in the healthiest people. The solution is “variety”. Below: four back exercises for the office to help keep your back healthy.
Which back exercises help with back pain in the office?
- Why should I do back exercises in the office?
- First exercise: Reaching for the clouds
- Second exercise: Small circles, big relief
- Third exercise: Crossing the street
- Fourth exercise: The headrest
- Is it weird to do back exercises in the office?
- Conclusion
Why should I do back exercises in the office?
Because sitting, unlike physical work, is generally not perceived as a strain on the body, back problems have become a widespread complaint. It makes sense in a way: only when the orthopaedist points to those daily eight hours spent sitting as the cause of lower back pain does sitting stop seeming quite so comfortable. The tiresome topic of “back pain” is no longer an exclusive occupational illness of tilers, assembly line workers or gardeners – the average office worker is also a prime candidate for back problems. Of course, only if they do nothing about it. Four simple exercises can help keep your back moving even during working hours and prevent the effects of fixed postures.
Back exercises for the office – as with all forms of exercise, the following applies: only physically healthy people should train without prior medical advice. People with a known back condition should speak to their doctor before incorporating office chair exercises into their daily routine. By the way: the instruction “Stand up!” that comes before some of these exercises is something you should generally put in your calendar every 15 minutes. Because the simplest counter-movement to sitting is standing up. A wastepaper bin that is not placed right next to the desk could, for example, be an incentive to leave your office chair during the day. Internal phone calls can also easily be replaced by a short walk to a colleague’s office. Even the smallest amount of movement is good for the body – and the mind.
First back exercise for the office: Reaching for the clouds
Stand up and take a few steps around the room so your body can straighten up to its full height. Give yourself a quick shake, then stretch your arms up towards the ceiling. Imagine you are reaching for things hanging from the ceiling – or, more poetically, daring to reach into the clouds. Keep stretching your hands upwards so your spine can lengthen again. Repeat this exercise five to ten times.
Second back exercise for the office: Small circles, big release
You do not need to stand up for this back exercise for the office without equipment. You can sit upright on the front edge of your office chair. Alternatively, you can stand up and walk a few steps in a circle until you feel you have returned to your “normal” height. Now slowly roll both shoulders: make small circles, very gently, and feel first your collarbones and then your shoulder blades moving with them. After five to ten circles, change direction. The key here is to perform the movements slowly and consciously and, over time, to try to make the circles more and more precise. The purpose of it all: to loosen your neck and shoulder area.
Third back exercise for the office: Crossing the street
You do not need to leave your desk chair for this workplace back exercise either; move to the front edge and sit upright. If the situation in the office allows it, you can of course also stand up. Then remember what road safety instructors taught you back in primary school: if you want to cross the street, you have to look right and left. Of course, you are not actually trying to cross a street with your office chair; however, looking towards your shoulders correctly helps to loosen up other parts of your cervical spine and neck. Before you start: please take your time – all exercises involving the head should always be done slowly. Now let’s begin: slowly turn your head about 90 degrees to the right and look over your right shoulder. Then turn your head back to the starting position. Do the same in the other direction – repeat these office back exercises up to five times.
Fourth back exercise for the office: The headrest
Whether sitting or standing, these back exercises for work are designed to strengthen your neck muscles. To do this, place one hand on the back of your head and gently press your head against it, gradually increasing the pressure. Hold the maximum pressure for about five seconds, then slowly release. Repeat the same on the other side and do this sequence five times.
Is it weird to do back exercises in the office?
At first, it may feel a little strange to do back exercises in the office. But you’ll soon notice that these exercises work, you feel better and more relaxed. On average, it becomes a habit after about three weeks, and by then your colleagues will have got used to it too and might even join in – it’s more fun together.
No more excuses – it’s time to get started! Stick with it: back exercises in the office will change your working day.
Conclusion
All office back exercises can be done several times throughout the day; as with any physical activity, the same applies: increase repetitions gradually, listen to your body and don’t overdo it. No one would decide to run a marathon without any preparation. Even if these back exercises in the office don’t seem strenuous, some of your muscles may need time to build up first.