Pilates in the home office – 5 exercises for back pain

Blog post:
Working from home often involves sitting for hours – usually not ergonomically. This leads to tension in the neck, back, and hips.

These 5 Pilates exercises will bring movement back into your everyday life – without any equipment.

1. Cat-Cow Mobilization

For the spine. 10 repetitions in rhythm with your breath.

2. Spine Stretch Forward

Ideal for correcting rounded back. Sit, bend forward, exhale.

3. Shoulder Bridge

Strengthens buttocks and back – lying on the floor, lift pelvis.

4. Torso Twist while sitting

Relieves tension in the upper back.

5. Wall Roll Down

Slowly rolling along the wall relaxes the spine and neck.

Extra tip: Griplies socks provide a non-slip grip – even on laminate or carpet.