Combatting Back Pain: Simple Workplace Exercises to Keep Your Spine Strong and Healthy

Back pain is one of the most common health issues facing Americans today, and it’s only getting worse. With so many of us spending the majority of our day sitting—whether at work or at home—our bodies are suffering the consequences. Low back pain caused by a sedentary lifestyle now tops the list of disability concerns according to The Global Burden of Disease. But the good news is---by incorporating a few simple exercises into your daily routine, you can help prevent and alleviate back pain.

The Growing Problem of Back Pain

Back pain isn’t just an occasional inconvenience—it can become a debilitating condition that affects every aspect of your life. The muscles that support your posture can weaken from too much sitting, leading to misalignment and discomfort when you try to move. Restricted blood flow, irritated nerves, and tight hip flexors are some of the issues caused by prolonged sitting. Over time, these problems can lead to chronic pain in not just your back, but also your knees, ankles, and feet.

Common Causes and How to Avoid Them

The primary culprit of back pain for most people is sitting too much. When we sit for long periods, our gluteal muscles lengthen and weaken, while our hip flexors tighten. This imbalance forces other muscles to work harder, often resulting in pain. To avoid this, it’s essential to move more throughout the day. Taking breaks to stand up, stretch, and walk can make a significant difference.

Simple Exercises to Prevent and Alleviate Back Pain

If you’re already experiencing pain, don’t worry, we've got YOUR back😉. Often, what your back needs is gentle movement to increase mobility, strength, and flexibility.

Here are four simple exercises you can do at your desk to help keep your back healthy:

1. Desktop Cat/Cow

• Press your hands into your desk and tuck your tailbone and chin. Take five deep breaths.
• On your next inhale, lift your chin and tailbone toward the ceiling. Take five deep breaths.
• Alternate between these movements, inhaling as you lift and exhaling as you tuck.
  
   

2. Glute Bridge

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Engage your core and press your feet into the floor, lifting your hips until your body forms a straight line from knees to shoulders.
• Hold briefly, then slowly return to the starting position. Repeat for 10-15 reps.

*An exercise band can be used to add intensity

3. Shin Box

• Sit on the floor with knees bent and feet planted.
• Lower your knees to the right until they touch the floor, then push your hips forward and rise to a kneeling position, squeezing your glutes.
• Reverse the movement and repeat on the left side. Complete 10 reps per side.

4. Plank

• Set up in a low plank position, resting on your forearms and toes with your core engaged.
• Keep your body straight from heels to head and aim to hold for 60 seconds while maintaining good form.

Take Control of Your Back Health

Incorporating these exercises into your daily routine can strengthen the muscles weakened by a sedentary lifestyle, relieve tension in your lower back, and improve your overall posture. Remember, the key to preventing and alleviating back pain is movement. So, whenever you feel stiffness or discomfort, don’t just sit there—stand up, stretch, and move!

About the Author

Stacy K. Fritz is the Principal Owner of FIT2order, LLC, based in Towson, Maryland. With a mission to improve workplace wellness, Stacy specializes in creating effective solutions to help desk-bound employees stay healthy and pain-free.

Contact Stacy at [email protected] to learn more about FIT2order's wellness programs, products and workshops.