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4 Simple Exercises to Keep YOUR Back Pain-Free and Healthy AT WORK

Sep 13, 2021

Have YOU ever felt like your back was "locked up"?

Instead of limiting movement, often what our backs need are ways to gently expand or open using stretch, strengthen and roll exercises that gradually increase range of motion- making sure to stay away from movement that "hurts".


Teaching the body to move freely and efficiently will sometimes relax the back muscles and allow it to function properly.

Regaining mobility, strength and flexibility takes time, patience, and a daily commitment.

Often the key to fixing what is "hurting" our back is to move more in our daily lives.

Immobility, specifically SITTING, is one of the primary causes of back issues.

Our bodies were designed to MOVE all different ways without pain and discomfort, but because we sit so much, we forget how to move well.

If YOU have stiffness OR general discomfort, DON'T just sit there😳

Wherever you are working, change positions (e.g., STAND UP) regularly (every hour) and consider adding a few exercises to increase your back mobility/flexibility/stability.

By building in a movement routine, you will...

👍🏼Unslouch your shoulders 
👍🏼Fire up your hip joints AND “sleeping booty”
👍🏼Release the tension in your low back, shoulders and neck 
👍🏼Strengthen the muscles that get weak with a sedentary lifestyle

Take control of your back health with these four simple and effective exercises you can do at your desk to strengthen and stretch your back AT WORK.

Exercise 1: Desktop Cat/Cow 

  • Press your hands into the desk and tuck your tailbone and your chin. Take 5 deep breaths.
  • On your next inhale, lift your chin and tailbone to the ceiling. Take 5 deep breaths.
  • Alternate cat and cow, inhaling as your lift chin and tailbone, exhaling as you tuck chin and tailbone.





Exercise 2: Glute Bridge

  • Lie on your back with your knees bent and feet flat on the floor, hip width distance apart 
  • Draw in your core and press your feet into floor, raise your hips/pelvis until the body is a straight line from your knees to your shoulders 
  • Hold at the top of the bridge and slowly reverse the movement to return to the start position 
  • Move slowly with intention 
  • 10-15 total repetitions 

*An exercise band can be used to add intensity


Exercise 3: Shin Box

  • Sit on the floor with your knees bent and your feet planted in front of you
  • Slowly lower your knees to the right until they touch the floor
  • Push your hips forward and rise to a kneeling position, squeezing your glutes
  • Reverse the movement to sit, then repeat on the left
  • 10 repetitions each side


Exercise 4: Plank

  • Set up in a low plank position, resting on forearms and toes, with core engaged and flat lower back
  • Keep your body straight from your heels to the crown of your head
  • Aim for a 60 second hold while keeping good form


Fitting in even a few short micro-work breaks can lead to a happier, more productive work environment.

Should you need more assistance, don’t forget….

[email protected] Employee Kits HERE


If you experience shooting pain down your legs, problems with your bowel or bladder, numbness or tingling in your groin or pain when walking or standing, please see your doctor asap.

Make sure YOU are working with a movement specialist who knows how to assist you SAFELY in building a strong back foundation.


  1. Back pain statistics. Mindbodygreen Website. Accessed Ocrober 7, 2019. 
  2. Low back pain fact sheet. National Institutue of Neurological Disorders and Stroke.NIH. Accessed October 7, 2019
  3. The Fitness Journal. IDEA. Accessed February 2018.

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