Back exercises while sitting

Most of us don't work out at the gym, but instead sit our butts off at the office and have a bad back. There are back exercises for anyone who spends a lot of time sitting at a desk. They help you to relieve tension and strengthen your back muscles. You can do these exercises easily and regularly at your desk to stay flexible and prevent back problems. By the way: Smaller breaks and an ergonomic chair work wonders and support your body against back pain.

Back workout in the office

Back exercises for the office are essential to promote the health of the lower back and prevent tension. You can easily integrate effective exercises into your daily routine without the need for special equipment.

To strengthen your back muscles in the office, you can perform special exercises while seated, such as chair rowing. To do this, you need a chair with castors. Grasp the tabletop with both hands and stretch away from the table until your elbows are fully extended. Now pull yourself back to the starting position. Doing 10 to 20 repetitions will strengthen your upper back in particular.

Another exercise for the lower back is the chair lift. Sit up straight and place your feet firmly on the floor. Tighten your abdominal muscles and alternately lift your legs straight up without touching the floor.

The 'shoulder blade squeeze' is also helpful. In a seated position, consciously pull your shoulder blades together, hold the tension for a few seconds and then relax again. This exercise promotes good posture and prevents tension in the shoulder area. Doing these exercises regularly can help to strengthen your back muscles and improve your posture.

Another exercise that you can easily do while sitting is the shoulder roll. This involves slowly raising your shoulders and moving them backwards and downwards in a circular motion. Another exercise is the chest stretch, in which the hands are locked behind the head and the elbows are pulled back to stretch the chest muscles. Carefully leaning forwards and backwards while sitting is helpful for the lower back muscles. This keeps the spine straight and the pelvis stable.

The correct posture when sitting

Correct sitting posture can save you from many back problems. Ergonomic equipment such as adjustable chairs and desks support a healthy posture. The spine should be kept in its natural S-shape and the feet should rest flat on the floor. Make sure you regularly change your sitting position and take short walking breaks. Investing in ergonomic office equipment or seating furniture at home and incorporating preventative exercises into your daily routine will contribute to the long-term health of your back.

Stand up from time to time

A simple exercise for the lower back is to stand up regularly and stretch slightly to loosen up the muscles. Targeted back training also includes exercises such as the cat hump, where you get down on all fours and alternately round and stretch your back. So if you have the opportunity, stand up and stretch from time to time. For a healthy back, you should take small breaks like this and move your back in particular. This keeps your back muscles active and minimizes the risk of back pain.

Do back exercises at home

To counteract back pain, especially in the lower back, targeted exercises for the back are essential. Of course, you can also do effective back exercises at home without the need for special equipment. Here are some exercises that you can integrate into your daily routine:

Cat hump and cow pose

The cat hump and cow pose are two basic yoga exercises. Both positions are part of the cat-cow movement, which is a flowing sequence of spinal flexion and extension. The cat hump pose, also known as Marjaryasana, involves rounding the back towards the ceiling, which promotes spinal extension and relaxation of the neck muscles. In contrast, cow pose, or Bitilasana, is a movement that involves lowering the belly and stretching the head and buttocks upwards, which opens the chest and lumbar spine. These exercises are not only beneficial for the flexibility of the spine, but also help to improve posture and can relieve tension in the back.

Bridge building

The bridge is an effective back exercise that strengthens both the lower back and the gluteal muscles. This exercise is performed by lying on your back and lifting your pelvis. The focus is on forming a straight line from the shoulders to the knees. It is important to perform the movement slowly and in a controlled manner in order to activate the muscles to the maximum and minimize the risk of injury. Bridge building can be performed at different levels of difficulty to increase the intensity or to suit your needs. Regular repetitions can improve the stability of your core and contribute to better posture.

Superman

The Superman exercise is an effective way to strengthen the back muscles. To do this, lie flat on your stomach. Now stretch your arms forward and raise them together with your legs so that your body is in a slight arch. Tensing the muscles in the lower back is crucial to stabilize the spine and improve posture. The exercise can be varied by adjusting the number of repetitions or the duration of the posture. It is important to perform the technique correctly to avoid injury and achieve maximum benefit. The exercise offers added value especially for athletes and people interested in strengthening their back.

Plank

The plank exercise, also known as the forearm plank, is an effective way to strengthen the core muscles. Get into a push-up position with your entire forearm in contact with the floor. Your elbows should be directly under your shoulders. During the exercise, it is important to tense the abdominal muscles to support the spine and minimize pressure on the lower back. Make sure that your buttocks do not hang too high or low, otherwise you will strain your back. Hold this position for 20 to 30 seconds. With more frequent repetitions of this exercise, you can also gradually increase the duration. Regular planking not only trains the abdominal muscles, but also the shoulders, chest and gluteal muscles.

Tips for integrating back exercises into everyday life

To make back exercises effective for the office or at home, we recommend incorporating them into your daily routine. Start the day with a few stretches here and there to loosen up your muscles and prevent tension. Use breaks during work to do short exercises or do seated office exercises. Make sure your workstation is ergonomically designed to prevent postural damage. Incorporate back-strengthening exercises, such as standing leg lifts, to strengthen the lower back muscles. Also make sure you consciously pay attention to good posture throughout the day. Regularly alternating between sitting, standing and walking can also be helpful. Finally, it is important to learn relaxation techniques to reduce stress, which can have a negative impact on your back.

Equipment and tools for a healthy back in the office

Equipment for back exercises in the office primarily includes ergonomic chairs to promote correct posture and support the lower back. An adjustable desk allows you to alternate between sitting and standing, which takes the strain off your back muscles. Small equipment such as sitting balls or balance pads can also help to strengthen the core muscles.

Resistance bands are practical and versatile for various stretching and strengthening exercises. Light dumbbells can be used for shoulder and arm exercises that also support the back muscles. Foam rollers are suitable for self-massage and loosening muscle tissue.

It is important that the equipment is used correctly to avoid injury and get the maximum benefit. Short, regular breaks for exercise can significantly improve back health and increase well-being.

Exercises for back pain

Back pain can have a variety of causes and can have a significant impact on quality of life. Targeted exercises can help to alleviate the pain and strengthen the back muscles. It is important that the exercises are carried out regularly and correctly in order to achieve an improvement.

Light stretching exercises can relieve tension and improve the flexibility of the back. For example, gently bending backwards and forwards while standing or sitting can mobilize the spine. Another effective exercise is the cat hump stretch, in which you alternately round and straighten your back while standing on four feet to stretch and strengthen the back muscles. It is also beneficial to train the abdominal muscles, as a strong core helps to stabilize the lower back. Planks or abdominal crunches are particularly suitable for this.

Everything for a fit back

Regular back training at the office or at home can help you to relieve pain and strengthen your body. Use the back exercises for the office if you don't want to neglect your training during working hours or want to do something good for your body in general. Staying fit is the best way to feel good in everyday life and get through the day without back pain.