Written by ladies personal trainer Justina Triasovaite.

According to studies, back pain is among the leading causes of office work-related disability for people under 45 years of age because sitting for long is common for many office workers. Why is this case?

Effects of sitting for long

Sitting creates a static situation where weight distribution on the back is uneven. This cause stress points on various parts of the body that have a direct bearing on back health. These include the shoulders, the arms and the legs. More importantly, the back muscles are strained while the vertebral discs are constantly exposed to unnatural alignment. The lumbar vertebrae are in particular risk because they are exposed to a lot of weight and so low back pain (LBP) is one of the most prevalent form of back pain problems. These situations leads to the onset of back pain or make an existing problem become worse.Most office workers sit slouched forwards or down on their desk. This also leads to strained neck muscles and the cervical vertebrae which subsequently affect the whole back.Static positions also lead to sluggish blood circulation to the spinal vertebrae which further worsen the situation.

Office exercises to ease back pain

  • Stand and stretch for about a minute every one-half hour. This will help your back structures to realign back into position and promote circulation.
  • A simple walk to the wash room or the water dispenser will also help your back.
  • A more specific form of exercise is the sitting lunge. To understand how to do this effectively, it is important to work with a personal trainer.

Unfortunately above listed exercises is not going to improve your back strength. For that you need to seek a professional help.  A personal trainer is the who can help you! Working out with fitness professional is  important because when exercises are carried out in the wrong way, they can cause more damage than good to your body. I’m female personal trainer in London and I have seen many males and females with various back issues due to office work. never ending pain from morning till late night. getting worse and worse over years. Don’t wait too long. Start working on your back muscles as early as you can. simple exercises like:

  • superman
  • back hyperextensions
  • plank 
  • sit ups
  • rowing  

Is going to improve your overall core strength and keeps pain away.  Start today!

Need more info? 

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Written by: Justina

Professional Personal Trainer in London Justina Triasovaite is a trilingual, highly educated, professional and friendly advanced PT. 100% dedicated to fitness, Justina's workouts are extremely varied, adapted to you, fun and effective. If you want to enjoy exercising, not be bored and SEE RESULTS don't hesitate to take your fitness to the next level with Justina!

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