Office workers can alleviate back pain through a five-step movement program

To combat common back and shoulder pain caused by prolonged sitting in office environments, a five-step program focuses on integrating small, repeatable movements into the workday rather than relying on large resolutions.

Key strategies include coupling movement with existing daily routines—such as standing during phone calls or mobilizing immediately after turning on a computer—to ensure consistency. It is recommended to stand up every 30 to 60 minutes, or at minimum perform targeted mobilization exercises every two hours. Effective exercises that can be done in office attire include shoulder circles, wrist rotations, and mini-squats.

For more intensive relief, the program suggests weekly fascia work involving foam rolling for 5 to 15 minutes per body region. Additionally, for women over 45, managing hormonal changes through regular movement, muscle building, physiotherapy, and a diet rich in protein, Vitamin D, and calcium is noted as essential for maintaining bone density and connective tissue health.