Back Health

Workspace ergonomics, habits and exercises to prevent back pain

Workspace checklist0%

Daily habits

Back mini-routine (10 min)

  • 1Cat-cow: on all fours, slow flexion-extension — 8–10 reps
  • 2Bird-dog: opposite arm-leg, hold 5 s — 8 per side
  • 3Glute bridge: 12–15 reps, 3 s hold at top
  • 4Plank (knees down for beginners): 20–40 s, 3 sets
  • 5Hip-flexor stretch in lunge — 30 s per side

These are preventive recommendations. For pain radiating to the leg, numbness, weakness, or pain after injury — see a doctor. Persistent pain over 2 weeks warrants an examination.

About Back Health — Ergonomics & Exercises

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