Healthy Despite Remote Work

5 Exercises in 5 Minutes Against Back Pain in the Home Office

Many people work from home because of Corona crisis. Especially home office brings sometimes threat of back pain. gives tips and shows five exercises without equipment that stabilize the back and effectively prevent pain.

With simple exercises, back pain in the home office is a thing of the past.
With simple exercises, back pain in the home office is a thing of the past.

You spent the whole day in the home office at the PC? Maybe even on the uncomfortable kitchen chair? Too little movement and the wrong sitting position are the main reasons for annoying back pain. According to surveys by one of the biggest statutory health insurance in Germany, the Techniker Krankenkasse, one in ten days of absence is due to back problems. However, ergonomic furniture alone cannot compensate for the changed working conditions: Movement is and remains the best recipe against back pain!

With little time, everyone can counteract the pain directly at home. Because a targeted strengthening of the body's core prevents back pain.

Tip: Get up Whenever Possible

No one has a sedentary job that really forces him to sit in a chair all day. Always stand up when you use the phone. Stretch yourself. Stand on your toes, then back on your heels.

Intentionally place frequently used work equipment such as printers or waste paper baskets so far away from the table that you have to walk there each time. The lunch break is also perfect for a walk.

Even if you have to work on the keyboard all the time, you can prevent hunched backs and stiff necks by consciously leaning on the chair and then sitting on the edge of the chair again. Stretching the shoulders or turning the upper body back and forth every now and then is possible in every position. It is also helpful to put your arms behind your back, cross your hands and slowly pull up.

Even with these simple tricks you keep your back moving and do something for your health. If you spend an additional five minutes on specific back exercises, which can be performed in any household without any aids, you can effectively prevent back pain.

Exercise 1: Yoga-Quickie for Health

Place the palms of your hands smoothly against each other, the fingers are closed and point upwards. Keep forearms horizontal. Now press together firmly and persistently. The counter movement works from the same basic posture. The palms of your hands are again lying flat against each other, but one hand points upwards and the other downwards. Now push the hands slightly apart and interlock the fingertips. Now pull the horizontally held forearms outwards as much as possible.


Exercise 2: Shoulder Circling and Stretching

You can stand up or sit upright for this exercise: Bend your arms loosely, your fingertips touching your shoulders. Pull your shoulders back, straighten your upper body, push your back through. Breathe in, rotating your arms loosely and slowly in a forward direction. First in very small circles, then getting bigger and faster. Stop, exhale and let your arms circle backwards. Also start slowly and in small circles, then increase. Repeat the exercise several times.

Stretching also works in standing and sitting positions. The arms are loosely crossed behind the head. One hand gets caught. The elbow of this arm is grasped with the other hand and pulled until the stretching of the body side is felt. Then change arms.

Exercise 3: Cat Hump With Neck Massage

This exercise is done in a sitting position: Put your hands loosely on your thighs. Feet stand hip-wide apart, lower legs at right angles to the floor. First straighten your back. Now slowly bend your head forward and let it sink to your chest. In this posture, add a cat's hump by rolling the shoulders evenly and slowly towards the stomach. Stay in an even more comfortable position and consciously feel the pull in your spine. Breathe evenly and calmly.

After about one minute, slowly straighten up vertebra by vertebra, starting with the lowest back and continuing to the uppermost cervical vertebra. Finally stretch your back and imagine you wear a crown, so you straighten you back even more. In addition make a hollow back. The shoulders stay down. Finally repeat all.

Exercise 4: Picking Apples

Time to get up: Stand next to your chair and straighten up, stretch your neck, head up, look forward. Arms remain hanging loosely to the left and right of your body. Feets stand parallel. Turn both palms of your hands outwards, stretch the hanging arms and lift them evenly in two semicircles to above the head. The hands touch each other, the fingers are directly opposite each other and are stretched out more and more. Now the hands alternately start picking apples.

Imagine that the fruits are hanging from a particularly high branch. Consciously feel the slightly pulling movements to the left and right of your spine. If you like, you can also stand on your tiptoes. After a few plucked apples, slowly lower your arms to the side, your feet go on your heels. Finally, pull your toes up and then relax.

Exercise 5: Swivel Chairs for Everyone

Move your chair a little away from the desk. Sit up straight, cross your legs loosely and straighten your upper body. Depending on which leg is up, place the corresponding hand on the inside of the knee, press firmly against it and turn the upper body back as far as possible in the direction of the hanging arm on the other side of the body. Remain in this position and breathe steadily. Slowly turn back and cross legs to the other side. Repeat the exercise.

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