Relax in the office: at the desk with a strong back

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Many employees suffer from back pain. The same posture, like when you are sitting or standing for a long time, fatigues your back and compromises your performance. With this mini-training you can strengthen your back, avoiding wrong postures.

At the end of a long day at work, many of us are often tired. This also affects the posture: the shoulders hang forward and the back is crooked. Those who sit for a long time in front of a screen should take a regular break. If you do these three exercises on the office chair, you will strengthen the muscles of your back, fill up with new energy, and prevent health problems.

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Repeat each exercise ten times in a row.

• Looking with your shoulders: to loosen the nape and shoulders
1- Sit with your back straight.
2- Draw circles with your shoulders first forward and then back.

• The spremilimoni: to reinforce the upper part of the back
1- Sit on the edge of the chair, slightly tilting your torso forward.
2- Raise your arms sideways, so that your shoulders and elbows are aligned and your thumbs facing back.
3- With each exhalation, contract the shoulder blades as if you wanted to squeeze a lemon.

• The "position of the cat": to relax the spine
1- Sit on the edge of the chair. The legs should form a right angle of 90 degrees.
2- Place your elbows on your knees.
3- Arch your back, alternately, and at the end stretch it in a neutral position.

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Further advice

• Ergonomic work: adjust the table and chair according to your height. Also, place your work tools at an ideal distance. Here you will find a description of the ergonomics of the workplace.
• Movement: take every opportunity to pause and move. Take a few steps towards the copier or get up while you are calling.
• The medical examination: in case of chronic pain it is advisable to consult a doctor.