Eight hours at a desk, then the car, and the sofa in the evening — modern life means a lot of sitting. No wonder back pain affects almost everyone today. The good news: a few simple exercises and small habit changes can bring real relief. We'll show you what to do.
Why sitting harms your back
Sitting for a long time loads the spine more than you'd think. The muscles of the back and abdomen (the stabilising corset) weaken, the hips and chest shorten, and the head pushes forward over the screen. The result is tension in the lower back and neck, headaches and a feeling of stiffness. The body simply isn't built for being still.
Simple exercises for relief
You can do these exercises at home, and some even at your desk. Do them calmly, without pain:
- Cat-cow. On all fours, alternately round and arch your back in time with your breath. It loosens up the spine.
- Chest stretch. Clasp your hands behind your back and gently lift — it opens up tight shoulders.
- Seated forward fold. Sitting, lower your torso towards your thighs and let your head hang — it relaxes the lower back.
- Shoulder circles. Slow circles with the shoulders backwards — they take tension off the neck.
- Gentle twist. Sitting upright, turn your torso to the side — it mobilises the thoracic spine.
Habits that protect your back
- An ergonomic workstation — the screen at eye level, feet on the floor, the back supported.
- Regular breaks — short but frequent.
- Conscious posture — check from time to time whether you're slouching.
- Movement outside work — strengthening the muscular corset is the best prevention.
A long-term solution — strengthen the corset
Ad-hoc exercises bring relief, but to stop the pain coming back it's worth strengthening the muscles that stabilise the spine. Pilates works best here — we explain why in the article Pilates and a healthy spine. Also helpful are stretching and foam rolling (MFR), which release overloaded tissue.
Take care of your back at PALMA Studio
At PALMA Studio in Wroclaw we help women free themselves from back pain linked to a sedentary lifestyle. In Pilates, stretching and yoga classes in small groups, the instructor looks after correct technique and adapts the exercises to your needs. Your back deserves attention — start with a trial class.
Does your back hurt from working at a desk? Sign up for a trial class at PALMA Studio and feel the relief.
Sign up for a trial class
