Back pain? Exercises in the office

Sitting at a desk for hours on end is part of everyday working life for many people. However, remaining in the same sitting position is detrimental to back health. The most common consequences include unpleasant back pain and tension in the neck and shoulder area. Do you also suffer from annoying back pain? Then you've come to the right place, because we'll show you which office exercises can help with back pain.

Rückenschmerzen im Büro können durch effektive Übungen vermindert werden.

Back pain from sitting in the office

The human body is not called a musculoskeletal system for nothing. After all, we need to move regularly to stay healthy. However, anyone who sits for many hours at a time every day without taking breaks to move will sooner or later feel the consequences. Tension, back pain, poor posture, restricted movement and, last but not least, signs of wear and tear become noticeable.

These consequences are no surprise. After all, the back muscles are much more affected by hours of static sitting at a desk than by walking and standing. However, targeted stretching and mobilization exercises in everyday office life can reduce and prevent tension and pain. In short: with effective exercises, your spine will get back into balance!

Ergonomic workstation against back pain in the office

An essential prerequisite for a back-friendly office routine is an ergonomic workstation. This includes an electrically height-adjustable desk and an ergonomic office chair that can be adjusted to suit individual body height.

The big advantage of a height-adjustable desk is that you can also work standing up at any time. At the touch of a button, you can easily raise and lower the desk so that it is always at the right height for you. Switching between sitting and standing brings a lot more movement into your working day. It also allows you to integrate the following exercises into your daily office routine even better.

Ein ergonomischer Arbeitsplatz hilft gegen Rückenschmerzen im Büro.

Back pain: exercises in the office

Do you often complain of back pain after a long day at the office? Does your motivation to exercise after work usually let you down? Then our 5 effective exercises for back pain in the office are just what you need. Because they can not only help you to get your physical complaints under control. You can also easily integrate them into your daily work routine and do them directly at your desk - perfect for reducing stress.

Theonly requirement is that you have to do the exercises regularly for them to be really effective. It's best to make them a fixed part of your working day, for example by always taking a movement break at the same time.

1. loosen your shoulder blades

Sitting at a desk for long periods can cause pain between the shoulder blades, which can radiate into the spine. This exercise, which you can do at any time while sitting on your office chair, will help you to loosen up tense shoulder blades:

Übung gegen Rückenschmerzen: Schulterblätter lockern.

Here's how:

  1. Choose a sitting position that is as upright as possible - your back is straight and your bent, hip-width legs form a 90° angle.
  2. Cross your arms in front of you: place your right hand on your left shoulder blade and your left hand on your right shoulder blade.
  3. While holding this grip, raise your arms so that they form a 90° angle with the desk. Can you feel the stretch between your shoulder blades?
  4. Hold this position for about 30 seconds.

2. stretch your neck

Office exercises for back pain can also be necessary if you find yourself slouching after hours of desk work. A hunched back and neck are anything but good for your back health. This incorrect posture can lead to painful tension in the neck, which can spread to the shoulders, upper back and arms. Try this gentle stretching exercise to loosen up your neck muscles.

Rückenschmerzen Übungen Büro: Nacken dehnen

Here's how to do it:

  1. Choose an upright sitting position (alternatively, you can also do the exercise standing up).
  2. Clasp your hands behind your head.
  3. Now lower your chin towards your sternum and gently pull your elbows towards each other.
  4. Allow your head to become very heavy - can you feel the stretch in your neck?
  5. Hold this position for approx. 30 seconds.

3. seated cat-cow pose

Would you like to get your stiff and tense back muscles moving? One of the most effective exercises in the office for back pain is the "cat-cow", a classic yoga movement sequence. By alternating between a rounded back and a hollow back, you can mobilize your spine in a targeted manner and relieve unpleasant tension.

Übungen gegen Rückenschmerzen im Büro: "Katze-Kuh" im Sitzen

Here's how it works:

  1. Sit as upright as possible on your office chair.
  2. Clasp your hands behind your head.
  3. Now slowly move forward in this position. Allow your back to round completely by lowering your elbows and keeping your head very relaxed.
  4. Then slowly roll back up again by moving your elbows to the side and slightly backwards.
  5. Do 5 repetitions.

4. squats for back pain in the office

Effective squats are also an excellent exercise for back pain in the office. When performed correctly, they work the muscles of the back of the thighs, buttocks, lower back and hip flexors. You can easily do squats standing up at your height-adjustable desk.

Übung gegen Rückenschmerzen im Büro: Kniebeugen

This is how it works:

  1. Raise your height-adjustable desk.
  2. Stand in front of your desk with your feet shoulder-width apart and in an upright position.
  3. Rest your arms lightly on the desk surface.
  4. Now slowly squat down by pushing your buttocks back and bending your knees.
  5. Then push yourself up again using the force from your heels.
  6. Do 5-10 repetitions.

Tip: Make sure your back is nice and straight throughout the exercise!

5. spinal stretch

Would you like to stretch your entire back in the office to relieve tension? Then try this stretch for your spine, which you can do at your desk without spending too much time.

Übung gegen Rückenschmerzen im Büro: Wirbelsäulen-Stretch

Here's how it works:

  1. Sit upright on your office chair.
  2. Now bend your entire upper body forward until you are lying on your thighs as much as possible.
  3. Let your entire back, neck, head, shoulders, arms and hands sink loosely downwards.
  4. Stay in this forward bend for around 30 seconds and then slowly straighten up again, vertebra by vertebra.

More tips against back pain in the office

In addition to these 5 effective office exercises for back pain, there are other ways in which you can bring more momentum into your everyday office life:

  • Working while sitting and standing: If you have a height-adjustable desk at your workplace, you should take advantage of it. Therefore, alternate regularly between sitting and standing in your daily routine. If you choose the right standing desk height, you can continue to work standing up in a relaxed manner.
  • Dynamic sitting: Sitting can also be ergonomic - with the right office chair and a regular change of sitting position. Make sure that you don't always sit in the same position. Try things out and sit cross-legged, upright or leaning backwards, for example. This will keep you moving, improve your circulation and prevent tension.
  • Walking breaks: Try to take regular walking breaks during your working day, e.g. by walking to the printer, the coffee kitchen or a colleague's desk. Also use lunch breaks for short walks in the fresh air. A short trip outside not only helps you to keep moving, but also provides your brain with plenty of oxygen. You'll see: Afterwards, your work will be easy to do again.

Put an end to back pain: exercises for the office

Back pain caused by prolonged sitting in the office should not be taken lightly. After all, it is not only unpleasant, but also leads to restricted movement and signs of wear and tear in the long term. Do you complain about back pain? Exercises in the office can help! Try out our 5 effective exercises and you'll see: You'll soon be able to enjoy a positive whole-body feeling!

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Frequently asked questions

What to do about back pain in the office?

A height-adjustable desk and a back-friendly chair with lumbar support - in short, an ergonomic workstation - are basic requirements for a healthy office routine. You should also take regular breaks to stretch and mobilize your neck, shoulder and back muscles. In this way, you can alleviate and prevent back pain.

Which exercises are good for back pain?

There are many good exercises for back pain - both when working from home and in the office. Movement sequences that loosen the neck and shoulder muscles are particularly effective. This is because tension in this area can, at worst, radiate into the spine and cause back pain. All exercises that mobilize the spine also help against back pain - such as alternating between a rounded and hollow back.

Which exercises for lower back pain?

Exercises that stretch, strengthen, mobilize and stabilize the entire core muscles are worthwhile for back pain in the lower back - more specifically in the lumbar spine area. A good exercise is, for example, classic squats, which you can do directly at your electrically height-adjustable desk. Here you not only train your lower back, but also the back of your thighs, buttocks and hip flexors at the same time.