Simple Office Exercises That Benefit Your Body

Prevent "office back" and stay energized with these three Pilates-style workouts. 

According to the Mayo Clinic, back pain is one of the most common causes of patients visiting their doctors. Worse, "it is the world's leading cause of disability." "One-quarter of adults have at least one day of lower back pain in a three-month period," according to the NIH. When you include in a full year of working from home on ergonomically terrible dining-room chairs and the mass closure of gyms, those figures are sure to get worse. 

Believe it or not, there are a few simple exercises you can do while sitting at your desk to help you regain some much-needed love. The activities that follow are all inspired by Pilates, the strengthening-and-stretching training famous for targeting the core muscles and reducing back pain. You'll feel less pain in your lower back if you follow the specified movements and directions. 

1. Lift-Off 

Sit tall on your chair, shoulders square, feet flat on the floor, and knees together. For a count of 5, inhale through your nose and scoop your stomach muscles inward and up. Release. Repeat 3–5 times. 

2. Leg Lifts 

Sit with your back straight and your knees together in a comfortable position. Lift and straighten your leg with your gluteus maximus, maintaining your stomach scooped. Hold the position for 5 seconds. Repeat 3–5 times on both sides. This exercise engages your core muscles. 

3. Neck Stretch 

Straighten your back and turn your head as far to the right as you can. Hold. Maintain a parallel chin to the floor. Now make a left turn and hold it. Rep 4 times more. This will relieve tension at the base of your neck, preventing it from spreading down your back.