office syndrome

Spending 8 hours or more in the office can be tiring not only for the mind but also for the body.

Sitting for a long time in front of a computer, perhaps in incorrect positions, can in fact bring a series of cramps or pain to legs, arms, neck and back. As we improve technology and we now work with computers on a daily basis more and more people suffer from these disorders. Many people then find themselves quietly suffering on their chairs.


How to cope with an exciting new job that unfortunately can also be an “aching job”?

The solution is gymnastics, but often there is no time or desire to go to the gym once you leave the office.

Not everyone knows that you can remedy these physical pains even with a bit of stretching from the desk, in breaks from work. If doing exercise in your office may seem inconvenient or inappropriate, do not worry. The exercises are quick, easy to do and will not expose you too much to the attention of your co-workers.


To get a bit of a fight and to overcome back, neck and arm pains, it is enough to have a few free minutes and a chair.

So if you suffer from these disorders and the idea of ​​some quick stretching exercise makes you curious, read on, below you can find 5 simple exercises to do at intervals when sitting in the office.

correct back position

Exercise the lumbar muscles

Here’s what you need to do: sit down slowly with your torso towards your thighs and bring your hands to touch your feet. As you go down, breathe out, then wait in position for 15 seconds and come back to the starting position. Repeat the exercise at least 4 times.

Exercise for the back muscles

Always sit up and put your torso upright and cross your hands behind your neck. Then push the elbows as far back as possible. Hold the position for a few seconds, then bring your elbows forward. Repeat at least four times.

Relax the neck muscles

Do you have a bad neck? Here is the exercise for you!
When seated, pull your back off the back and keep it straight. Relax your arms and place your hands on your knees. Slowly bring the chin to touch the chest and then always rise slowly.
In the same starting position, then, slowly turn the head to the left and then to the right and repeat the exercise 10 times per side.

Exercise for the arms

Find a chair that is sturdy and without wheels. Sit down, put your feet on the ground and keep your back straight off the back.
Grab the side edges of the chair seat, pry up the arms and lift up. As you lift, inhale and contract the abdominal muscles, the buttocks and the thighs. Then return to the starting position and exhale slowly. Repeat the exercise 10 times.

Exercise the abdominals

When seated, keep your back straight and lean against the backrest. Keep your hands on your hips and slowly rotate your torso ten times to the right and then ten times to the left. While doing the exercise, remember to inhale and exhale slowly.

Well hopefully by following this simple yet effective suggestions you will slowly recover from your pains, however, you if you feel that the pain is chronic and still persist, it is advisable to see a doctor that can help you even further.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”.

As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero
remedies for back pain

The back is one of the most sensitive areas of our body and exercising is a great way to prevent the appearance of back pain which is common among humans.

Just think of how widespread pain and problems in this part of the body are in people of all sexes and of all ages. All of us in fact at least once in life we find ourselves suffering from back pain and this is because its causes are so many that sooner or later for one reason or another you find yourself in bed with your back blocked.

First let’s see how to prevent back pain

Among all the ways to avoid back pain, in addition to paying attention to your posture, avoid lifting excessive loads and in any case raise the weights correctly, the best way is to no doubt that of doing sports to strengthen the muscles of the back.
 There are no activities particularly indicated, in principle any aerobic activity involves the involvement of the back muscles, which is why it is enough to choose the one that suits your training level and your tastes.
The ideal would be to associate this activity with anaerobic exercises to tone and strengthen the back muscles. Everything is always naturally followed by stretching exercises for the back that can help loosen and relax the muscles. And it is precisely on this kind of exercises that it must concentrate those who do not have the time or the desire to perform the complete path of exercises for the back muscles. Those who perform particularly stressful works or even particularly sedentary jobs in fact, in the long run, risk of suffering from back pain, which is why it would be a good habit to perform exercises at the beginning or end of the day.

Exercises suggested for back pain

In most cases the back pain could be avoided simply with a little ‘prevention, or learning to feel your body and to respect it, which means, try to avoid a whole series of behaviors, unfortunately very common that are all origin of back pain, such as:
  1. standing up with uncomfortable shoes
  2. sit up without proper support
  3. assume wrong postures
  4. sleep on unsuitable mattresses
However, it should not be thought that because the back is such an important part of our body long and complicated practices are necessary to strengthen the muscles. On the contrary, a few simple exercises, which have nothing to do with lifting weights or other strenuous and complex exercises, but they are simple and relaxing  stretching exercises, are sufficient to strengthen the back muscles and can be performed in complete peace and security even from home. This can be done either early morning or before going to bed it will only take up to ten or twenty minutes a day.
One of the simplest back pain exercises is to sit on a chair with legs apart, from this position flex your back forwards by letting your arms dangle to the side of the calves. After holding the position for a few seconds lift again the back. During the execution it is important to pay attention to breathing by breathing out when you bend your torso and inhaling when lifting, repeat the exercise for a minimum of five times.
back pain at the gym
Here is An exercise can be carried out lying on the ground with your back on the floor: from this position bend your knees, and exhaling bring them to the chest keeping your knees with your hands, after holding the position for a few seconds slowly rest the legs on the ground, inhaling, and repeat the exercise. Another exercise indicated to prevent back pain is to sit on the ground on your knees in order to rest the buttocks on the heels, from this position bend the torso forward also stretching the arms in order to completely dissolve the spine and after having kept the position for 10-15 seconds, raise the torso and arms and repeat the exercise. In conclusion To avoid pain, which can become more frequent and acute as you progress with age, it would be a good habit to dedicate at least 10 minutes a day to the practice of back pain exercises.

Let me know in the comments below.

I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.
Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.