Guide

5 exercises against back pain you can do without leaving your office chair

8.2.2024

Translation: Eva Francis

People who sit a lot or work at a computer every day often have back problems. Here are five exercises you can integrate into your work routine – without having to leave your office chair.

According to the Robert Koch Institute, back pain is one of the biggest health problems in Germany (link in German). In Switzerland, as the 2020 Back Report (in German) reveals, 70 per cent of the population suffers from back pain.

Despite these numbers, many of those affected lack the motivation to roll out the training mat in the evening – or don’t find the time and opportunity to do a little workout during their lunch break. Health insurance companies such as AOK recommend doing exercises at your desk (link in German), making it part of your daily work routine. Therefore, I’ve put together a little training plan you can do without having to leave your office chair. You can do the following five exercises regularly.

Stretching the neck

This one’s great for anyone who, like me, has neck problems. Sit up straight, place your feet firmly on the ground and move forward to the edge of your chair. This exercise is performed first on one side and then on the other. If you start on the left, interlace your fingers behind your back and bring your hands to your left side. At the same time, move your left ear towards your left shoulder. This stretches the right side of your neck. Hold this position for one minute, then change sides. Stretch both sides at least twice.

Tilt the head to the side…
Source: Photo: Anne Fischer

… in the direction of your interlaced hands. — Tilt the head to the side…
Source: Photo: Anne Fischer

Widening the chest and upper back

This exercise helps you open up your chest area and relax your upper back. Sit up straight, tighten your abs and stretch your arms out to the sides with your palms facing to the front. Make sure your arms form a line with your shoulders. As you inhale, stretch your arms back a little so that your shoulder blades contract. Hold this stretch for five seconds, then loosen. Repeat five times.

Stretch your arms out and pull them back until you feel a slight stretch.
Source: Photo: Anne Fischer

Tensing and relaxing the lumbar area

Most people have lower back pain. To relax your lumbar spine, sit up straight and move forward towards the edge of your chair. Cross your hands behind your back and tighten your abs and glutes. Breathe in and press your crossed hands flat against the back of the chair. Hold this position for a few seconds, then relax as you exhale. Repeat five times.

Fold your hands on top of each other and press them against the back of the chair so that your lower back tightens.
Source: Photo: Anne Fischer

Twisting the spine

This is a popular yoga exercise – twisting your spine to both sides. We start with the left side. Move to the front left of your chair and cross your right leg over your left. Place your right hand on the outside of your left knee. Let your left arm hang down. Then push your left knee to the right with your right hand and turn your head and upper body to the left. Hold this stretch for a few seconds and feel the twist in your back. Release and switch sides. Stretch both sides at least twice.

Cross your legs and place your hand on your knee…
Source: Photo: Anne Fischer

… press against your knee and twist your upper body in the other direction. — Cross your legs and place your hand on your knee…
Source: Photo: Anne Fischer

Relaxing the back and neck

For some, this may be a common posture when the midday slump sets in: sitting hunched over. For this exercise, move forward to the edge of the chair, place your feet firmly on the ground and bend forward. Rest your upper body on your thighs and let your head dangle between your legs with your hands on the floor. Stretch your back and neck like this for about 30 seconds. This relaxes your stiff office back. When you sit back up, roll up one vertebra at a time. Repeat three times.

Looks as comfortable as it is.
Source: Photo: Anne Fischer

By the way, having a good chair is also important to reduce back problems. Check out my last article to find out which models scored high in the latest review by consumer magazine Stiftung Warentest:

News + Trends
Stiftung Warentest: Out of 9 office chairs, one gets the grade "good"
by Maike Schuldt-Jensen

Header image: Anne Fischer

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Maike Schuldt-Jensen

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Maike.Schuldt-Jensen@galaxus.de

Cat lady and coffee lover from up north. Always on the lookout for «News and Trends».

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