Today – a simple solution for those who know that they should, but they don’t. Just because. Literally. Everyone knows that constant work at the office and sitting too much result in back pain! The fact that only reverse action; muscle stimulation and strengthening, will help also isn’t the reinvention of the wheel. Everyone has general access to information on how to do so. However, excuses such as a “lack of time” can take away the most effective solution. That doesn’t mean that we’re not doing things that’ll relieve our suffering. Massages, more comfortable chairs at the workplace, painkillers… You can’t cure an ailment if you only focus on its symptoms. I love massages, but they’re not pain relief; they’re a great way of regenerating after a hard week’s work, 4 workouts and a 10km run in the park in the morning. It is best to sit on a medicine ball at work, because the most ergonomic chair that we can get is our own body. And switch those painkillers for some healthy nuts ?

Below is a plan. And because office work requires good work organization, treat it as a high priority task –it’s not about numbers and statistics, it’s about your health!

Plan name: “A healthy back, and a healthier head”

Goal: Getting rid of back pain by doing 2 training sessions in your workplace each session is 10 minutes long.


  • Don’t worry, this training isn’t going to get you all sweaty. It will effectively stimulate your body’s circulation.
  • To keep your freshly ironed shirt clean, prepare a mat or a thick exercise towel on the floor.

Time requirements:

  • 2 sessions. 10 min. for each.
  • Interval between sessions – 3h

The effects of the plan:

  • Limiting back pain,
  • Improved figure,
  • Improved work efficiency,
  • Improved general well-being.


Warm up: walk up the stairs (3 to 4 floors, slowly) or brisk walks around the office (max. 3 min.)


  • Squat – 15 reps
    Hints: Remember to keep your back straight, feet wide, heels on the ground
  • Reverse push-ups on a chair – 10 reps
    Hints: the chair should be behind you, hands as wide as your hips, feet on the ground, knees bent at a 90-degree angle
  • Hip thrusts – 20 reps
    Hints: lie on your back, bend your knees, keep your feet on the ground. Tighten your buttocks and hold at the highest point.
  • Superman” – 10 reps
    Hints: lie on your belly. Arms and legs straight. Lift your legs and arms at the same time and tense your buttocks and back muscles.
  • Crunches – 15 reps
    Hints: try not to move your chin when lifting your shoulders

Treat the workout as a circuit (one exercise after another). Do 2 to 4 circuits.

Of course, the whole plan can be treated with a grain of salt. I wanted to show you that if you honestly try, then you will find the time to work out. And the plan itself is just the bare minimum that you can do to feel better.