What exercises can be done in the office to relieve back pain

Many people spend their days sitting in an office chair, which can lead to back  pain, fatigue and overall discomfort. The good news is that there are many typesof exercises that can be done in the office to help relieve back pain and provide some much needed relief. In this article, we’ll discuss some of the most effectiveexercises that can easily be done in the office in just a few minutes.

Office Chair Exercise 1: Extend and Reach

This exercise focuses on strengthening the core and upper body, while also improving posture. To do this exercise, start sitting up straight in your office chair. Place your hands behind your neck and then extend your arms above your head. Simultaneously lift your legs to a 90 degree angle against the seat of your chair and hold for a few seconds. This will activate your core and stretching yourback, chest and shoulders.

Office Chair Exercise 2: Spinal Rock

The spinal rock exercise is a great way to massage the spine and promote blood flow. To do this exercise, start by sitting with your feet flat on the floor and your arms relaxed by your sides. Then, rock your body forward and backward, focusing on rocking your spine and not just your head and neck. Try to moveyour spine with each rock, and hold each side at the peak of the rock for five to ten seconds.

Office Chair Exercise 3: Seated Twist

The seated twist is a great way to loosen tight muscles in the back and hips. 
To do this exercise, start by sitting up straight with your feet flat on the floor. Place your right hand on your left knee and your left hand on the back of your  chair. Then, twist to the left as far a you can while keeping your back straight.  Hold this position for five seconds, and then repeat on the opposite side.

Office Chair Exercise 4: Leg Bounces

This exercise is great for loosening up tight leg muscles and activating the core.
To do this exercise, start by sitting up straight in your chair. Place your feet flat  on the floor and use your hands to hold the side of the seat for balance. Then,  lift your feet off the floor and bounce them up and down for 30 seconds. Make  sure to keep your back and stomach muscles tight throughout the exercise.

Office Chair Exercise 5: Leg Raises

This exercise focuses on strengthening the hamstrings and hip flexors.To do this exercise, start by sitting with your feet flat on the floor and arms relaxed by your side. Then, lift your right leg as high as you can while keeping yourback straight and supporting your body with your arms. Hold this position for five seconds and then switch sides.



These are just a few of the many exercises that can be done in the office to helpalleviate back pain and discomfort. By incorporating these exercises into your  workday, you can find relief from these common office ailments. With just a few minutes of simple exercises each day, you can be on the path to better posture and more comfortable working conditions.

You can also purchase an ergonomic cushion or lumbar support, which can also largely improve your sitting comfort and relieve your back pain and shoulder pain. qutool offers these products, you can click on the product links below and choose your favorite style.