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Most of our articles tend to be discuss technology, applications and marketing but while writing about these topics we often forget about our own comfort and health. If we are not comfortable then we cannot produce good work.

When talking about health for people in computer related professions, we must primarily focus on the back. We tend to spend most of our time sitting in the same seat, reading, writing, programming, taking calls, etc. Many may not see it as a big deal but if sitting for extended periods of time is part of your daily routine, you may be wrong.

Below are some exercises and tips to avoid this danger in the workplace.

Prevention is Key:

Try walking or standing after every 30 to 50 minutes of sitting as this will allow your muscles to move and remain active. If you feel numbness and pain when you stand, try decreasing the time. Walk around for 5 to 10 minutes if possible to reactivate the blood flow throughout your legs and your back. Try speed walking as it will circulate the blood in your body, increasing the prevention rate of numbness and back pain.

Most of the simple exercises below can be done in your office rest room or break room. These exercises are specifically designed to relax the muscles and activate the blood flow in the body and back. This will decrease the chances of having stiff joints or back pain.

Table Pigeon Pose

This is a great yoga exercise: try putting your leg on a table of average height, where you can comfortably put your leg like the above pose and make 90 degree angle. Use a pillow or cushion to make it easier, use one hand to support the leg and put the other hand on the table. Then lean left to the 10 o’clock position and hold for 60 – 90 seconds. Lean right to the 2 o’clock position and hold for 60 – 90 seconds. Repeat on the other leg.

Grok Squat

This is a simple exercise where you will squat down and touch your ankles with your butt. Keep your feet planted firmly and your back must be straight like a soldier, hold this for 30 to 60 seconds. You will start to feel stretching. This is the best known exercise to support your back.

Leg Swings

Locate a door that people will not be entering or exiting through. Hold onto the door handle and swing your leg forward and backward as high as possible and comfortable, 20 swings for each leg will do the trick.

Barbell Bridges

Gluteus exercises are great for your back. Try this: lay on the floor with your knees bent. Keep your feet flat on the floor, put a padded barbell across your hips and perform an overhand grip on it shoulder-width apart. Raise your waist off the ground while squeezing your gluteus until your hips are aligned with your body. Return to the starting position, and complete three sets of 10 reps.