What does your day look like? Is it mostly filled with sitting at a computer at home or in the office, behind an operating table, a piano, a steering wheel, a cash register, and so on? Then you probably already know the regular back pain caused by sedentary work.

Well, whether we like it or not, we live in a sedentary age and our spine and the surrounding muscles are left with a lot of work to do. Lack of exercise, poor posture or being overweight don’t help either. But let’s not be negative, every problem can be solved. So how to solve back pain? With the following tricks.

BEFORE YOU LEAVE HOME FOR WORK

1. Planking

The vaunted exercise to which the whole world has succumbed. And yet so effective… Planking, i.e. holding the whole body on the elbows and toes (basic planking) perfectly strengthens not only the spine, but even the whole body. It does not strain the spine, on the contrary, it gives it a strong support and when we add to this the strengthened abdominal muscles, we get a good basis for relieving back pain. Try it out on a daily basis. Planking is a 30-second to 1-minute thing (depending on how much you can stand), and that much time in the morning is probably worth investing in yourself.

2. Cat’s back

Many of us seem to have forgotten that the back is supposed to bend not only forwards but also backwards. The cat’s back is an ideal exercise for this. It exercises the entire back and also the abdomen and shoulders. However, in order for this exercise to be effective, care must be taken to breathe properly, do not rush anywhere and repeat the exercise at least 10 times. Every morning. After all, just notice how your cat does it naturally when he wakes up. ? I guess there really is something to it.

3. Cobra

Exercise known from yoga, where the emphasis is on smooth movement (backward bend) and slow exercise of the whole back. The exercise is beneficial not only for the back, but also for the organs in the abdominal cavity. Try it. And don’t forget to go at it slowly, smoothly and repeatedly.

DURING WORKING HOURS

4. Moving the barrel sideways

Those who have problems with their cervical spine should try a few simple head-turning exercises. Specifically, twisting sideways (left, right) or also bowing or tilting the head. These are relatively simple exercises that don’t require any help and can be practiced right in the office. Get your colleagues involved and you’ll see that it can even be fun.

5. Circling the arms

An easy quick exercise that you can practice anywhere… at home, in the car and in the office. It will help stiff shoulders and upper spine. It complements the exercises from point number 5 well, with side to side head movement. They shouldn’t be missing from your timesheet either.

REPEATEDLY

6. Healthy sitting

What is this exercise, you ask? The most natural one. Healthy sitting on a chair during all working hours. In order to perform it properly, you can sit on the edge of your chair and hold your body upright for hours to have proper back support. Or, you can reach for a fit ball to keep your muscles moving and naturally positioned. Or you can get a health aid, the award-winning Spinergo egonomic chair. It’s a chair that works out as if for you, constantly keeping you in the right motion like a fit ball. However, its uniqueness lies in the fact that it can also be stopped, thanks to the Move & Stop system. It could be said that this chair represents the healthiest way of sitting there is today, and it also pleases with its great design. If you want to get rid of pain once and for all, here you will find a solution that really fits your back: