Exercises In The Office

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By Dr. Sender Deutsch
Published on April 26, 2013
exercises to do in the office

See our tips on how to exercise in the office


Find Back Pain Relief At Work

The key to preventing pain from worsening during the day is to get up from your desk, or change positions every 15 to 20 minutes.  The importance of getting up from your desk cannot be stressed enough as a method of preventing and helping your body heal. Furthermore, sitting for extended periods of time has also been associated with a decreased life expectancy.

Have you heard of the term ‘standing work station’? The idea has received much attention recently. Try it yourself by arranging a couple of filing cabinets side-by-side lengthwise, make sure the height works for you and see if you notice any benefits. Even better, you could invest in a hydraulic desk where you can spend part of the day standing and part of the day sitting, making it much easier to exercise in the office.

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Try the Following Exercises To Do At Work:

In order to increase movement while sitting at your desk, try the following office exercises:

  • Extension and Strengthen: (a) Extend your neck and straighten your leg out, (B) Return to start position by bringing your chin to your chest and bend your leg back to its starting seated position.
  • Lunges: Stand up and do 1-2 lunges on each side every hour to open up your hips.
    • If you have sciatica, it is important that you do lunges. Why? Tight hips cause spinal compression as the psoas specifically attaches to your low back and when it is tight, it can cause sciatica. 
    • Prevent low back pain and sciatica by maintaining good hip mobility and stability with lunges.  Compression of the discs can cause them to bulge, which will cause inflammation and ultimately sciatica to occur.


Make sure when you are sitting that you sit facing forward/straight. Keep your lower body at a ninety-degree angle.  Sit in a slightly reclined position and always work to maintain the natural curves of your low back.  Use a lumbar support and/or ObusForme Back Support to assist in maintaining these natural curves.  Remember, we have these curves for a reason and the more that we work to maintain them the more we use our skeletal system and the less stress we add to our back muscles.  When the back muscles are overused, it can cause stiffness and pain.

Stay Hydrated:

As well, keep a water bottle next to you to stay hydrated as disks are primarily made up of water so keeping them hydrated will help to prevent degenerative changes and sciatica. Hydrated spinal disks will keep them strong and pliable.

Other Tips:

Take a lunch break and go for a walk.  Walking is one of the best forms of rehabilitation for back pain.  Motion is lotion!  Keep moving and frequently changing positions.

Eat well.  Sleep well.  Move well.

Related articles: Sciatica, What Is It and How Do You Treat It?