- Sit with a good back rest. If your chair does not provide it, carry a back rest with you!
- Elevate your work station so that the computer screen is just below eye level when the back is straight (this will encourage you to sit straight and not stoop)
- Every two hours, exercise as follows:
- Stretch out alternate legs as shown: keep the back straight, and slowly and smoothly stretch out each leg holding for a few seconds before releasing. Feel the stretch at the back of the thigh.
- Sit straight and tall, and taking support of the chair, gently rotate your spine as shown. Hold for a few seconds before releasing and then rotate to the other side.
- Placing your hands in the small of the back, gently bend backwards. Hold for a few seconds before releasing.
- With feet widely placed firmly on the ground, relax your body slowly between your legs. Hold for a few seconds, and then roll up as if you were rolling open a carpet.. one vertebra at a time.
- Rest against the back rest, and take a deep breath in. On the out-breath, press your low back on the support and tighten your belly so that the rib cage comes closer to your pelvic (hip) bones. Breathe in, relax, and repeat 10-15 times.
- Stand up and stretch your calf as shown on a wall/ step in your office.
You are now refreshed, and can go back to work for two hours.
Disclaimer: All exercises are not safe for every back condition. Please consult your Doctor before making use of this advice.