Top 5 exercises for a healthy back at work

Top 5 exercises for a healthy back at work

Many people in the canton of Zug spend several hours a day sitting, meeting, working on the screen, making phone calls. The problem: Our bodies are not made for permanent sitting.

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The result is neck tension, rounded backs, lumbar spine problems and headaches. But the good news is: Just a few minutes of targeted exercise per hour can significantly reduce back pain.

Here are five simple, effective exercises that you can do right at work, without gym clothes.

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Shoulder circles! Relieve neck tension!

Working at the screen for long periods of time often results in raised shoulders and tension in the trapezius muscle.

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Here's how:‍
Slowly circle your shoulders backwards, 10-15 repetitions. Then change direction.

effect:

• Relief for neck muscles
• Improving blood flow
• Reduction of tension headaches

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breast opener, against the rounded back

Sitting promotes a forward leaning posture. The chest muscles are shortened, the upper back muscles are overstretched.

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Here's how:‍
Cross your hands behind your back, lift your chest, consciously pull your shoulders back. Hold for 20-30 seconds.

effect:

• Open the rib cage
• Improves posture
• Supports respiration

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Cat humps and horseback = mobilize the spine

This exercise comes from yoga and is ideal for mobilizing the entire spine.

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Here's how it works (possible while sitting):‍
When exhaling, round your back (cat's hump).
When inhaling, open your chest and go slightly into the hollow back (back of the horse).
10-15 repetitions

effect:

• Mobilizes the vertebral column segmentally
• Promotes intervertebral disc nutrition
• Relieves tension in the lower back

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Activate back extensor = strengthen posture

Weak back extensor muscles promote poor posture.

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Here's how:
Sit upright, pull your belly button slightly inwards, raise your sternum, hold position for 20 seconds.
Optionally when standing with slight tension in the buttocks.

effect:

• Activates autochthonous back muscles
• Stabilizes the lumbar spine
• Improves posture sustainably

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Moving breaks, the underrated game changer

The most effective exercise is often the simplest: standing up.

Get yourself some water. Take a flight of stairs. Breathe deeply.
Just 2 minutes of exercise per hour improve blood flow, reduce muscle stiffness and activate your cardiovascular system.

Our bodies need regular stimuli, not perfection.

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Why prevention is crucial in the office

Back pain is one of the most common reasons for absences from work in Switzerland. Those who take action early on reduce long-term complaints and increase performance and concentration.

Workplace health promotion is becoming increasingly important, especially for companies in the Zug area.

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Back fit in everyday working life, with professional support

With M&G coaching We will show you targeted back exercises, ergonomic adjustments and individual strategies for your workplace.

Whether individual advice or as part of company offers, we bring movement to your everyday office life.

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👉 Give us a call or send us an email to find out more about our health promotion offerings in the company.

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