Ergonomic working: Back exercises for the office

In most companies, work is done predominantly sitting down. In office jobs, we sit for an average of 9.6 hours a day – even though we know the body was not made for sitting. We ignore this fact and neglect our backs until they make themselves heard through pain. We rush to the orthopaedist or physiotherapist and expect the discomfort to disappear once and for all.

But for people who sit for 8 hours a day, the occasional adjustment session is not enough. Instead, regular, preventive action is needed.

Here at ekomia, we also spend a lot of time sitting and want to bring more movement and variety into our working day.

Ergonomic furniture – such as an adjustable desk and a simple Pilates ball to sit on – is a worthwhile investment for more movement in everyday working life.

Our electrically height-adjustable desk Levi was developed to make working more flexible and dynamic. Simply adjust the height using the electric controls and switch between sitting and standing – making it easy to change posture regularly and counteract one-sided strain.

That said, even a height-adjustable desk is not a complete solution in itself.

Building more movement breaks into the working day is just as important.

We wanted to find out whether there are exercises that work well in an office setting, so we invited Gabriela, our yoga and Pilates expert, to share her insights.

ekomia: Are there any small back exercises you can do at the desk that make a real difference?

Gabriela: A height-adjustable desk is actually a wonderful aid for a wide range of exercises. Whether it's stretching to activate muscle groups, balance work, strengthening, or relaxation – find a sequence that feels right for you on any given day.

We have put together the following exercises for your everyday office routine. With or without an electrically adjustable desk, pick a few sequences that suit you.

Exercise 1: Back stretch

Gabriela: Set the desk to waist height. Place your elbows on the surface and walk your feet back as far as possible so that your back reaches its maximum length. Keep a slight bend in your knees. Hold the position for a few seconds. To feel an even deeper stretch in the lower back, try a partner variation: the other person places a strap around your hips and leans back gently.

Exercise 2: Tricep dips

Gabriela: Set the desk to hip height. Place your palms on the surface with fingers pointing inward. Lower and raise your body alternately to work your arm muscles. Repeat five times and hold at the bottom position for four breaths on the last repetition.

Exercise 3: Peaceful warrior

Gabriela: Raise the desk to chest height. Support yourself with your right arm. Extend your right leg out to the side. Bend your left arm and right leg diagonally towards the centre of your body, then extend them again. Repeat several times and switch sides.

Exercise 4: Stretch and relax

Gabriela: Lower the desk slightly and come into a lying position. Your hips should be close to the desk frame so that your raised legs form a 90-degree angle with your body. For a deeper stretch, bend one leg and gently press it against the outstretched leg.

ekomia: Are there any other general aspects we should keep in mind for back health?

Gabriela: Integrate more physical activity into your working time. A useful formula for healthy ergonomics is: 50% sitting, 25% standing, 25% moving. There are various ways to put this into practice. As a general rule, try to take phone calls and short meetings standing up. A small footstool can also help with this. Alternating between sitting and standing activities increases both productivity and satisfaction at work.

Using "do not disturb" signs and switching off your phone also reduces distractions. Additionally, try to create more opportunities to walk – for example by placing devices like printers and copiers further away from your desk.

For greater recovery, introduce a short break every 60 minutes. This gives body and mind time to rest, with the added benefit of getting up and moving around.

It is also worth leaving enough room in your calendar for the unexpected, to avoid additional stress. An excessive workload, time pressure, deadlines, interruptions, information overload, and unclear instructions are all factors that increase tension. A step counter can serve as a useful "stress buster" here, helping to bring the right amount of movement into your daily routine.

Regular meditation can also help achieve a state of inner calm, and gratitude practices have a positive effect too. In general, try to structure your day consciously. The 8-8-8 rule suggests eight hours each of work, rest, and sleep.

ekomia: Thank you so much for your time, Gabriela.

If you'd like to join one of Gabriela's online yoga classes, we warmly recommend the yoga and Pilates studio YOGA W60.

Every Wednesday, Gabriela teaches a wonderful yoga class online and in person at 8 pm. Each session is freshly conceived depending on the day – a real insider tip in our view.