Caring for your back while in the office

Many office workers suffer from back pain. Rigid body posture from long hours of sitting or standing will strain your lower back and hinder your performance. The following short exercises are meant to strengthen your back and prevent bad posture.

Many of us invariably get tired after a long day at work, something that then reflects in your posture in the form of slouched shoulders and a crooked back. Especially those who sit for long hours in front of a screen should take regular breaks. The following exercises, which you can do while on your chair, will strengthen your back muscles, boost your energy level and prevent health problems.

Repeat each exercise ten times consecutively.

Rolling the shoulders: To loosen the neck and shoulders

  1. Sit up straight.
  2. Roll your shoulders first towards the front, then towards the back.

Squeezing the lemon: To strengthen the upper back

  1. Sit at the edge of the chair with the upper body slightly leaning forwards.
  2. Raise your arms by extending them sideways until your elbows are level with your shoulders. Your thumbs should point towards the back.
  3. Pull your shoulder blades together when you exhale, as if you were squeezing a lemon.

Arching the back: To take the pressure off the spine

  1. Sit at the edge of the chair with your legs at a right angle.
  2. Place your elbows on the knees.
  3. Fully arch your back and then straighten it again repeatedly.


Other tips:

  • Ergonomic working: Adjust your desk and chair to fit your size. Make sure that the other items you use on the desk are placed within easy reach. This link describes what you need to consider for ergonomic working.
  • Movement: Use every opportunity to move while taking breaks. Take a few steps to the copy machine or stand up whenever you talk on the phone.


In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.