Exercise and back: staying fit despite sedentary work

In short: Sitting for long strains back and circulation; short movement breaks, an adjustable workstation and regular exercise reduce complaints and increase concentration.

In more detail: The body is built for movement. Whoever programs, games or studies for hours easily gets neck, shoulder and back pain, tense wrists (mouse/keyboard) and tiredness. General tips, no substitute for seeing a doctor.

In Depth

Sitting dynamically

• Alternate: sit, stand (height-adjustable desk), walk briefly; the best posture is the next one.
• Seat height: feet flat, knees about 90°, forearms horizontal; use the backrest, screen at eye level, keyboard close.
• Wrists straight, mouse close to the body; breaks in mouse/keyboard work (prevent RSI/tendon inflammation), try an ergonomic mouse/keyboard.
• Micro-breaks: every 30–60 min briefly stand up, roll shoulders, stretch, fetch water.
• Phone calls/video calls while walking.

Exercises at the desk

• Neck: slowly tilt the head to the sides, chin slightly toward chest.
• Roll shoulders, pull shoulder blades together.
• Stretch chest (clasp hands behind back).
• Stretch hip flexors (lunge), squats, calf raises.
• Wrists: stretch flexors/extensors, open/close fists.
• Breathing exercise 4-4-6 against stress. Stay pain-free; for numbness, tingling, radiation into leg/arm, fever, paralysis see a doctor.

Sport and everyday life

• WHO goal: for teenagers 60 min moderate to vigorous exercise daily, for adults 150 min per week + 2× strength training.
• Endurance (cycling, running, swimming), strength (body weight, dumbbells, gym), mobility (yoga), team sports for fun/social contact.
• Everyday: stairs, bike instead of bus, a walk after studying (also improves concentration).
• Start small: 10–15 min daily, progress matters more than perfection.
• Avoid injuries: warm up, technique, breaks, sleep.
• Gaming peripherals: ergonomic seating/mouse, breaks between matches.

Help and notes

• Back pain is common, mostly muscular and improves with movement; protective posture often makes it worse.
• Doctor: for severe, persistent (> a few weeks) or neurological symptoms.
• Health insurers subsidise prevention courses (back school, yoga), employees: workplace health promotion.
• Apprentice: workstation ergonomics is the employer’s task (occupational safety, display-screen principles).
• Combine learning and sport (flashcards while walking, vocabulary while cycling via audio).
• See ergonomics, sleep, nutrition.

See also: Ergonomics at the computer workplace, Sleep and computer work, Sick during training