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Back Pain from Desk Work — Simple Exercises That Help
Back pain from desk work — learn the causes and simple exercises and habits that bring relief and prevent spinal tension.
Read moreClasses for women
Healthy Spine — Wrocław (Krzyki)
Healthy Spine (Zdrowy kręgosłup) at PALMA Studio is a gentle class for women who want to unload their back and work on posture — in a small boutique studio at ul. Armii Krajowej 14C in Wrocław's Krzyki district. We train calmly, in small groups, guided by experienced trainers, with no jumping and no weights. Expats settle in easily — classes run in English alongside Polish, Ukrainian and Russian.
Who the Healthy Spine class is for
- People who work sitting down — at a desk, behind the wheel, in front of a screen — and feel a tight neck and back in the evening.
- Beginners who want to get moving again but worry they will "do themselves an injury".
- Anyone who cares about posture: rounded back, head drifting forward, morning stiffness.
- Older participants who want to exercise calmly, without jumps.
- Everyone who prefers a small class with the trainer's attention over exercising in a big, anonymous gym hall.
What a class looks like
We start with a warm-up and breathing — calmly waking up the spine segment by segment, mobilising the neck, shoulders and hips. This is the part we never cut short, because it decides how the body responds to the rest of the class. The trainer watches how you move from the start and points out what to look for in your own body.
The main part is exercises that strengthen the muscles stabilising the spine: the abdominals, the back muscles, the glutes and the shoulder girdle. We work on the mat with our own body weight, at a controlled pace — no jumps, no jerks, no weights. Every exercise has an easier version, so if something is too much for you, you get a different variant instead of "pushing through the pain".
We finish by stretching what tends to be tightest: the back, neck, hips and the back line of the legs. You should leave the room feeling lighter, not hobbling down the stairs. Tell the trainer about anything painful or worrying as it happens — that is exactly why we train in small groups.
What regular classes give you
- Stronger muscles that stabilise the spine day to day — the abdominals, back and glutes.
- More mobility in the spine, neck and hips, which means less stiffness after a working day.
- Better, more conscious posture — including when you sit or carry the shopping.
- Safe movement patterns: how to bend, stand up or lift something off the floor.
- Release for the tight neck and shoulder area that so easily collects stress.
What to bring to class
- Comfortable sportswear that does not restrict your movement.
- Socks — this class is done in socks.
- A bottle of water.
- Information about any complaints and any advice from your doctor or physiotherapist — tell the trainer before you start.
- Nothing else — mats and equipment are provided at the studio.
Upcoming sessions
Live schedule from the booking system — refreshed every 15 minutes.
Prices and passes
Single entries and passes can be bought online in the Fitssey system — via Przelewy24 (BLIK) or bank transfer; you can also pay in cash at the studio. Passes are valid for 30 days from the first visit.
A trial class costs 50 zł — a one-off entry, with no obligations.
See the price listClasses
Frequently asked questions
It is a gentle, general-fitness class focused on the back: mobilising the spine, strengthening the muscles that stabilise it, working on posture and stretching the tight spots. We exercise on the mat, with our own body weight, at a calm pace — no jumps and no weights. Classes are led by experienced trainers, and in small groups there is time to correct the alignment of each individual person.
Many people come to us precisely because of a back overloaded by desk work, and they say regular movement brings them relief. These are not therapeutic classes, though, and they do not replace a diagnosis or treatment. If the pain is severe, sudden, radiating or persistent, consult a doctor or physiotherapist first. And always tell the trainer about any complaints before class.
The decision about exercising with scoliosis belongs to the doctor or physiotherapist who knows your case — consult them before signing up and ask about any restrictions. If you get the green light, make sure to tell the trainer about the diagnosis and the specialist's recommendations. She can then choose safer exercise variants and skip the ones you should avoid. We do not treat scoliosis and we do not replace physiotherapy.
Yes — it is one of the calmest classes on our schedule. Exercises are done at a controlled pace, without jumps and without weights, and each one has an easier version. In a small group the trainer sees every person and can correct alignment as you go. If you have chronic conditions or take medication that affects exertion, consult your doctor before starting and tell the trainer.
For pregnant women we run dedicated forms of movement: pregnancy yoga and individual Pilates programmed around the stage of pregnancy and your preparation. That is a safer choice than group classes that are not profiled for pregnancy. For the safety of mum and baby we recommend starting only when your doctor sees no contraindications — consult them first, then write to us and we will match the right format.
Classes are led by PALMA's experienced trainers. The studio was founded by Zoia Serbina — a Master of Sport of Ukraine in rhythmic gymnastics with 12 years of coaching experience — and built around the principle that movement should be sensible, gentle and professionally guided, without pressure or competition. The trainers work in Polish, Ukrainian, Russian and English, so language is never a barrier in the room.
Booking is online in the Fitssey system: you pick a slot in the schedule and reserve your place. The first trial class costs 50 zł and does not oblige you to buy a pass — you first check whether the pace and atmosphere suit you. If you cannot make it, you can cancel the booking yourself in the app, without losing the entry, up to 6 hours before the class starts.
Book a trial class
Come in, meet the studio and your trainer, get a feel for the atmosphere — a trial class costs 50 zł and commits you to nothing. Booking online in Fitssey takes a moment.
Book a classCome to your first trial class for 50 zł and tell the trainer what is bothering you — we will take care of the rest.