Back pain prevention through office exercises and proper lifting

To prevent chronic back and neck pain caused by sedentary work or improper movement, experts recommend specific exercises and lifting techniques.

For office workers, simple stretches can be performed while sitting or standing. Seated exercises include neck tilts, side bends, and torso rotations using the chair for support. Standing exercises include gentle forward folds to relieve tension.

Regarding heavy lifting, specialist Tomáš First warns that lifting objects by bending at the waist with straight legs can multiply the perceived weight on the spine—for example, a 10kg load can feel like 110kg to the back. To mitigate this, he suggests three safer methods: squatting with a straight back to lift using the legs, kneeling on one knee to lift (ideal for low tasks like using a washing machine), or using one hand for lighter loads.