posture correction workout plan

Our love of screens is possibly a significant contributor to upper back and neck pain because sitting for several hours working on a computer screen, watching TV, or using our phones throws our bodies out of alignment.

For all our dreams of work from anywhere/home, the unwanted side effect of neck and back pain leading to chronic degeneration is quite real.

Covid-19 Pandemic

There can be a variety of unwanted side effects on our neck and back, and it can be more severe in smokers and obese people. Thus there is a huge need to replace that one tiny cigarette break with a healthy workout break. Because smoking damages the cervical discs in your neck, which are the spine’s natural shock absorbers and worsens their natural wear and tear.

Break Time = Smoking break

Break Time = Healthy Workout Break Time

If you want to strengthen your body use such little breaks to perform some beneficial exercises, like doing:

Try to incorporate such exercises in your 15 – 20 mins break time.

Because, if you think that doing workout hard in the morning means free access to glue yourself to your office chair all day, think again. 
full body joint mobility

Because of our terrible sitting habits, no one’s neck is in excellent health today. So, there is no doubt that for working professionals, it will become impossible to work in the future because of neck and back problems. So, if you want to avoid the long-term effects of sitting on your body, take one step towards a healthy workout break now. But if you are already feeling pain in your neck and back then there can be various causes for that.

Causes and symptoms of neck and back pain:

Neck and back pain can last from days to years, depending on the cause. If you are suffering from any kind of neck or back pain, then these could be the possible causes and symptoms of your pain.

Causes of neck and back pain:

Pain in your neck and back can limit mobility and interfere with your daily activities and quality of life. If you don’t do anything about your neck and back pains, then they get worsen, spread, and limit you further. Each person experiences these pains for a different reason and if somebody tells you the contrary, they are lying! Various causes lead to pain in your neck and back.

  • Strenuous activity or improper use, such as repetitive or heavy lifting.
  • If you sleep in an awkward position, you may end up with pain in your neck and back.
  • Injuries or fractures especially during falls, car accidents and sports.
  • If your job demands prolonged sitting hours.

Symptoms of neck and back pain:

Girl is having neck and back pain

Also Read: Everyday 2 mins plank to reduce back pain and improve posture

Prevent Neck and Back Pain at Your Workplace

There are some tips to help you avoid neck and back pain at work. These suggestions might help you avoid injuries brought on by inactivity. Example:

  • Limit your phone use.
  • Pay attention to your posture.
  • Stretch your neck gently 5 -10 times.
  • Add a 2-5 mins workout to your routine.
  • Do 2 mins arm rotations to increase flexibility.
  • Avoid lifting heavy objects without someone’s help.
  • Change your position more often while sitting prolonged.

These points are easy but hard to follow because of our busy working schedule. But what if I told you that you could add some body movement to your busy work schedule and reduce your inactivity by downloading a free app on your phone? Your answer will most likely be:

“No, it’s not possible.”

But this can be possible if you download the 100% free O’Coach custom workout app. This app lets you schedule your workouts to perform every few hours for 5-10 mins. Thus, you can add some physical activity to your hectic schedule to help your body become healthier and happier. For the best results, try incorporating 2-5 mins! Healthy neck and back exercise a few times daily with the O’Coach app.

Physical activity ranging from 30mins – 1 hour in a day has been proven to reduce the risk to health.

Adding Physical Activity to Your Routine With O’Coach App:

If you find it challenging to do exercises on your own, you are provided with the O’Coach app, a personal timing coach. With O’Coach custom workout timer app, you can add 2-5 mins of physical activity to your routine and help your body stay healthy and fit. This is a free app that helps you remember your workout sessions by giving you reminders at the time you schedule to perform your workout. Try performing for 5 mins! Healthy neck and back workout regimen with the O’Coach app.

The O’Coach solution – 5 mins healthy neck and back regimen
Though we cannot stress enough on the importance of correct posture, our 5-minutes do-anywhere-exercise-plan if done daily, can help keep your back and neck healthy while you keep working from your favorite couch!

5 Mins! Healthy Neck And Back!

Posture Correction
Healthy Back
Cervical Relief
No Equipment
5 mins
Plank 30 sec
Sphinx pose 30 sec
Thoracic spine rotation 30 sec
Arch up 30 sec
Chest opener 30 sec
Full Plan Details
Sphinx pose
Thoracic spine rotation
Arch up
Chest opener
Keep your Neck and Back Healthy
Download the O’Coach App with 5 mins healthy neck and back regimen

Benefits of doing workouts with O’Coach App

Workout Time
  • It helps you plan and execute your own custom neck and back workout sessions more efficiently.
  • It helps you set workout reminders to perform your custom workouts in the middle of your hectic schedule.
  • It’s your personal workout app, so you can perform your workout anywhere, anytime, in the comfort of your own home or office, to reduce your neck and back pain.

Download the O’Coach custom workout app to start your neck and back exercise routine and help your body eliminate neck and back pain.

Download now!
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