Sport in the home office: four simple exercises for home

Sport in the home office: four simple exercises for home

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Quick and easy: exercises for back pain

Weight gain and back pain - there are numerous risks for physical complaints in the home office if the long sitting times in combination with lack of exercise are not compensated for. The exercises presented here can be carried out easily and quickly at home and specifically strengthen the areas that are particularly stressed by working in the home office.

The back suffers in the home office: Sitting for long periods is poison for our muscles. There is no movement, and the right office equipment too: after several weeks of home office on the kitchen chair, your back suffers. There are only two things that can help against symptoms - exercise and targeted muscle training. The Healthy Back Campaign (AGR) advises you to do the following four exercises at home.

Forearm support

In the forearm support, the back, buttocks, thighs and neck form a line. To do this, lie flat on your stomach and spread your feet hip-width apart. Now support yourself on your forearms, which are positioned about shoulder-width apart, and on your toes.


A real classic among fitness exercises that demands the whole body. The arms are positioned shoulder width under the chest. In the original version, support yourself with the toes of your toes, while they slowly and controlledly sink towards the mat with the body center tense and then push yourself up again. The knees form a straight line with ankles and hips. Tip: Beginners can also put their knees on the floor instead of tiptoes.

Leg extension

With the leg extension the rear thigh muscles can be stretched. It is often the cause of lower back problems. For the exercise, lie stretched out on your back, grip your thigh with your hands and pull it towards your upper body with your leg straight. If you want to intensify the stretch, you can also pull your toes slightly towards your thigh.

Vein pump

If you sit for a long time, you should stimulate your blood circulation. The vein pump exercise is suitable for this. The State Institute for Work Design North Rhine-Westphalia describes them in a brochure as follows: They stand upright, their feet shoulder-width apart. Now stand on tiptoe, roll back onto your heel, raise tiptoe. Now roll back on tiptoe and repeat the exercise 10 to 15 times at a steady and steady pace. (vb; source: dpa / tmn)

You can find more exercises at home in the article "Pilates Exercises".

Author and source information

This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Graduate editor (FH) Volker Blasek


  • Brochure of the State Institute for Work Design North Rhine-Westphalia: Movement made easy. (Accessed: 07.06.2020),
  • Healthy back campaign: simple back exercises for everyday life (available on June 7, 2020),

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