Reduce Back Pain With This 4-Minute Circuit

Back Pain

Back pain affects more than 1 in 8 people in Ireland and the typical seated office worker suffers more from musculoskeletal injuries than those workers who do daily manual labor. 

Back pain can decrease workplace productivity, quality of life and lead to other health-related issues. 

In this article we highlight our favourite active back stretches and exercises for office workers. These movements can help easy aches and pains and are quick and easy exercises for office workouts. 

4 Minute Mini-Circuit for Office Workers 

Laying Hip External Rotation (Complete 30 seconds each side)

Bodyweight Bridge (30 seconds)

Rotational Fire Hydrant (30 seconds each side)

Back Extension (30 seconds)

Quadruped (30 seconds each side)


This circuit can be completed multiple times each day if desired. It is not a big time commitment – moving for 4 minutes each day could allow you to feel better for the 8 to 10 hours of your work day.

Train at Motiv8 Fitness

Do you need additional help to get rid of tightness and pain and want to get stronger? Consider training with us in person if you live in Waterford. Contact Us for more information.