Home Office Workout: Five Easy Exercises That Chase Away Back Pain

The slightly bent back, the forearms resting on the table and the face pressed against the screen: After months of working in the home office, many people’s sitting posture has worsened.

Instead of sitting at the desk, the first call is comfortably accepted on the sofa or the last email is sent from the bed. The result: back, neck or shoulder pain, and this should not be underestimated.

In the long term, an incorrect sitting posture can have a negative effect on the body and even lead to health problems; one way to counteract this is to take an active break. Therefore, in this article, we will explain to you exactly what it is all about and what you should definitely pay attention to.

And don’t worry: to strengthen your body, you don’t have to go for a half-hour run or spend your lunch hour at the nearest gym, it’s more about creating a balance in your working posture. The goal of the pause in movement is to strengthen the back and mobilize the neck.

Renate Dumreicher

Private/ Renate Dumreicher

This is Renate Dumreicher:

Personal trainer and nutritionist Renate Dumreicher accompanies people on their path to a healthier life. Her goal is to create a new, positive body image that makes people feel more comfortable.

Among other things, it develops individual fitness concepts and programs and also offers support through nutritional advice. On her Instagram account @samoja_fitness you will find inspiration on the topics of nutrition, sports and motivation.

Strengthen your back without sweating

Pause in motion improves your mobility, your ability to concentrate increases and your tense muscles relax. So you can recharge your batteries during your lunch hour and then get back to your tasks.

By the way, the exercises should not make you sweat, so you can continue working out afterwards without hesitation. You don’t have to take any complicated precautions beforehand, and you can do the exercises anytime, anywhere.

In the video you will learn which exercises are ideal for a break in movement and why some exercises are performed standing and others sitting.

1st exercise: Rolling the shoulders back

For the first exercise, sit in a chair and start circling your arms behind you. Pull your shoulders toward your ear and lower them back down, at the same time inhaling deeply and exhaling again.

For best results, repeat the exercise about nine times. It serves to promote blood circulation in the neck and relieve tension in the shoulders. A little tip: You can find the exercise in the video from minute 0:13.

2nd exercise: tilt your head to the left and right

To stretch your neck muscles, place your right ear over your right shoulder for the second exercise. To increase the stretch, you can also place your hand on top of your head and slightly pull it to either side.

Then switch to the other side and put your left ear on your left shoulder. Repeat this exercise six times. A little tip: You can find the exercise from minute 1:32.

3rd exercise: stretch your legs

Not only your back or your neck suffer in the home office, but also your legs. To stretch them, straighten one leg at a time. Also, take a deep breath in and out. It is recommended to repeat the exercise six times. If you’re not sure where to put your hands, rest them on your hips.

To increase the stretch, straighten your leg and hold it. Then move it up and down slightly. You will notice that the exercise automatically feels more intense.

During the exercise, make sure that your leg remains straight and does not slowly lower during the exercise. A little tip: You can find the exercise in the video at 5:16.

4th exercise: stand up and sit down

For this exercise, sit in the front third of the chair seat with your legs slightly apart. Then you stand up and slowly sit back down. Also, inhale deeply when you sit down and exhale when you stand up.

Your posture should be upright and your abdominal and back muscles tight. You repeat this exercise a total of eight times. A little tip: You can find the exercise starting at minute 5:52.

5th exercise: pelvic circles

You’ve already stretched your shoulders and neck. As well as your legs stretched out. The fifth exercise is on your hips. Place your hands on your hips and slowly move your hands to the right, then forward, left, and back.

Then you repeat the sequence and move a little faster. Make sure you only rotate your pelvis and not your head or legs. A little tip: You can find the exercise in the video at 7:32.

As many advantages as working from home may have, it’s not good for your back. It’s even more important that you regularly strengthen it with movement breaks or workouts. In our video you will learn which exercises are best suited for this and how you can optimally perform them.

If you have less time, select specific exercises that use the respective area and organize your own break in movement.


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