Exercise Overview
Lower back pain while sitting is one of the most common problems for people who work at a computer, especially with long sitting and working from home. Prolonged sitting can contribute to office job back pain, shoulder and neck pain, stiffness, and poor posture. This exercise program is designed to support overall well-being by improving mobility, reducing tension, and building strength for better control and alignment during the workday.
- Stretching and mobility exercises to reduce stiffness from long sitting and improve comfortable movement.
- Strengthening for the core, upper back, and hips to support posture and reduce overload that can lead to back pain due to office work.
- Simple movement breaks you can repeat during the day to improve circulation, reduce tension, and stay energized.
- Easy cardio options such as brisk walking or cycling to support stress reduction and overall fitness.
- Ergonomic habits that support daily comfort, including changing positions often and standing up regularly.
Some people also notice discomfort that shows up as pain when sitting down or digestive sluggishness during sedentary periods. Regular movement and an active routine can support muscle function and help the body stay more comfortable and regulated throughout the day.