Hoe strek je je lichaam als je een kantoorwerker bent? Wat doe je om rugpijn te voorkomen?

You should get up from your chair periodically, move around and do neck and back exercises. Sitting position and seat height are also important.

I exercise every morning, thanks to that I feel much better and have more energy 💪😀 I do back exercises at the gym twice a week, and once a week I do abdominal muscle training because strong abdominal muscles also mean no back pain 💪

As an office worker, stretching my body is a crucial part of my daily routine. To avoid back pain, I start by standing up straight and rolling my shoulders backward and forward. Then, I reach my arms over my head and stretch upward, making sure to take deep breaths and feel the stretch in my entire body.

Next, I twist my torso gently to each side, taking care to not overdo it and cause any pain. This helps to release any tension in my lower back. I also make sure to get up and move around every hour or so to prevent stiffness and keep my muscles engaged.

To make exercise a priority, I try to wake up early and go for a quick jog or do some yoga before heading to work. If that's not feasible, I make sure to take breaks throughout the day to stretch or do a few quick exercises to keep my blood flowing and my body active.

Overall, taking care of my physical health is a top priority for me, and I do everything in my power to make sure that I am taking care of my body and avoiding any unnecessary pain or discomfort.

In my opinion, as an office worker, it is crucial to take actions to prevent back pains and stretch the body regularly. Here are some practices that I follow: Ergonomic setup: I ensure that my workstation is properly set up with an adjustable chair and desk at the right height. Posture awareness: I make a conscious effort to maintain a good posture by sitting up straight and avoiding slouching. Regular breaks: I take short breaks every hour to stand up, walk around, and stretch my body. During these breaks, I perform simple stretches for my neck, shoulders, back, and legs. Desk exercises: I incorporate exercises that can be done at my desk, such as seated spinal twists, shoulder rolls, and wrist stretches. Strengthening exercises: To support my back muscles, I engage in exercises like yoga or pilates outside of work hours. These exercises help improve flexibility and core strength. While I try my best to exercise prior to work, it is not always feasible due to time constraints. However, I make sure to find opportunities throughout the day to move and stretch my body. Additionally, I try to incorporate physical activities into my daily routine, such as walking or cycling to work, taking the stairs instead of the elevator, or going for a short walk during lunch breaks. Overall, taking care of my physical well-being is a priority, and I believe that incorporating regular stretching and movement into my work routine is vital for avoiding back pains and maintaining good overall health.

You can also add vacuum cups to the exercises. They relax tense back muscles very well. After applying them, back pain goes away in 2-3 days. The only downside is that you need to teach another person how to place them.

I love relaxing somatic type exercises to help loosen up the hips, lower back and stomach. They also deal with stress and traumas that are stored in the body's central nervous system, which can trigger a vagal response. 

On instagram or YoutTube there's a great teacher called WorkoutWitch - she has lots of free snippets to try… this keeps me in top form, Hope this helps :)