Ten Essential Exercises to Prevent Back Pain in Programmers
Hello to all fellow programmers! Let's delve into a topic that is no less important than debugging that stupid piece of code you've been fighting with – the topic of your health, and more specifically, preventing back pain. We're not talking about occasional numb muscles, but about a deep, persistent, aching pain that is a consequence of writing code in marathon mode. Under the cut you will find ten exercises that will become a lifesaver for you and will make your back as strong as your code.
1. Rotations on an office chair
What:
A simple but effective way to get off the beaten track
How:
Sit up straight, place your feet flat on the floor. Grab the edge of the table and carefully twist your torso to the left, then to the right. From these rotations, the spine will begin to move and bend.
For what:
Makes the spine flexible, breaks the monotonous stay in immobility.
Additional details:
This exercise gently engages the sacrum and vertebrae. Sitting up straight, keeping your feet straight, and limiting your rotation while holding onto the table keeps your movements under control and takes you away from routine in a healthy way.
Benefit:
Increases the mobility of the spine and can prevent the appearance of muscle tension during the working day. A great way to get your blood flowing without even getting up – this is especially convenient during long coding sessions.
2. Reduction of the shoulder blades
What:
An effective way to prevent yourself from hunching over
How:
Sit or stand up straight. Imagine that you need to hold a pencil between your shoulder blades, bring them towards each other. Stay in this position for ten seconds, then relax. Repeat.
For what:
Relieves tension in the shoulder girdle.
Additional details:
The exercise targets the muscles around the shoulder blades. By consciously tensing these muscles, you prevent the slouching behavior that many programmers are prone to developing.
Benefit:
Improves posture, relieves tension in the upper back and shoulders; can also relieve neck pain by strengthening the muscles that support the upper spine.
3. Programmer-style stretches
What:
Specially designed for those who like to stick to the screen
How:
Interlace your fingers, extend your arms in front of you and lift them up. Rock it a little from side to side.
For what:
Stretches the muscles in the arms, shoulders and sides, ensuring good blood circulation in the upper body.
Additional details:
The exercise targets those areas that suffer the most when you remain in a sitting position for a long time and type on the keyboard for a long time. Stretching your arms and swinging them from side to side warms up the shoulder girdle, which brings relief and increases flexibility.
Benefit:
Brings blood to the shoulders and arms, loosens stiff chest and shoulder muscles, and may prevent the development of repetitive strain injuries.
4. Bends while standing at the table
What:
A strengthening exercise for your shoulders and arms that doesn't require you to leave your desk!
How:
Stand with your back to the table, holding its edge with your hands. Slowly tilt your body, then straighten up.
For what:
It forces the core muscles to work and makes the upper body stronger, which indirectly helps to support the back.
Additional details:
Holding onto the table while bending allows you to engage your triceps, shoulders, and even your pecs. The exercise requires a minimum of movement in space, but significantly strengthens the body.
Benefit:
Strengthens the upper body, which promotes good posture. Exercising the appropriate muscles means your spine has better support, meaning your risk of back pain is reduced.
5. Leg bar
What:
A seated exercise that secretly engages the core muscles.
How:
Sit on the edge of a chair, bring your legs together, stretch them forward, straightening, and hold in this position. Start with thirty seconds.
For what:
Strengthens the core muscles, which is extremely important for good posture and a healthy back.
Additional details:
This is a seated variation of the torso plank; it challenges you to keep your legs extended and thus challenges your core muscles without the need to hit the gym.
Benefit:
Strengthening your core muscles improves your posture, relieves tension in the sacrum, and improves your balance and stability, both in and out of the office chair.
6. Sedentary “four”
What:
Exercise for the hips and pelvis.
How:
Sit down, place your ankle on the opposite knee, and bend forward slightly. You will feel the muscles in your pelvis and legs stretch a little.
For what:
Kneads stiff muscles in the pelvis, which can cause back pain.
Additional details:
This exercise stretches the piriformis muscle in the buttocks, a common source of sciatic pain, as well as the hips and lower back.
Benefit:
Reduces the risk of sciatic nerve inflammation, makes the lower back more flexible and can relieve tension in the sacrum, which promotes correct posture.
7. Walks
What:
The simplest exercise, which, however, is least often appreciated.
How:
After every hour of work, walk vigorously for five minutes – either around the house or in the office.
For what:
It accelerates the blood and prevents the body from becoming numb, which often happens when sitting for a long time.
Additional details:
By introducing short periods of brisk walking into your schedule, you break the cycle of continuous sitting, improve blood circulation and give your muscles a workout.
Benefit:
Overall, it improves cardiovascular health, provides a boost of energy, and may even stimulate creative thinking and problem-solving ability by giving the brain a break from screens.
8. Wall angels
What:
An exercise that works wonders on your posture.
How:
Stand with your back against the wall, feet slightly forward. Move your hands up and down as if you were making an angel in the snow.
For what:
Improves the mobility of shoulder joints, corrects posture.
Additional details:
This exercise repeats the movements used to depict angels in the snow, only against a wall – you have to overcome the force of gravity, and this strengthens your back, shoulders and arms.
Benefit:
Helps correct posture, bringing the back and shoulders into the desired position, makes the shoulder joints more mobile, and reduces pain in the shoulder girdle caused by slouching.
9. Cat-cow stretch
What:
A classic yoga exercise for spinal flexibility.
How:
Get on all fours. Arch your back with your chin to your chest (cat), then arch your back down and lift your head (cow).
For what:
Makes the spine more flexible, relieves tension in the torso.
Additional details:
Careful, smooth movements stretch the spine and impart flexibility to the entire back.
Benefit:
Gives flexibility to the back, forms correct body position, and can relieve tension in the sacrum. Also an excellent stress reliever and one of the ways to improve concentration.
10. Cobra stretch
What:
A good end to the warm-up.
How:
Lie on your stomach with your palms on the floor near your chest. Lift your chest by lengthening your back and lifting your head.
For what:
Stretch for the upper body and strengthen the spine.
Additional details:
This yoga-inspired exercise strengthens your back and allows your chest and shoulders to expand, as opposed to a hunched position.
Benefit:
Makes the back muscles stronger and more elastic, removes tension in the pelvis and can relieve discomfort caused by incorrect posture. It also has a good effect on breathing and relieves stress.
Remember: the main thing is regularity. If you make these exercises part of your routine, you can significantly reduce the likelihood of back pain. Plus, short breaks from physical activity can actually boost productivity and creativity. So pay the same attention to your back as you do to your code, live pain-free and achieve good results at work!
