Quick Guide for HR: Supporting Employees with Back-Pain–Reducing Exercises

Back pain is a major disruptor to productivity and well-being. This concise guide helps HR plan and implement practical, no-equipment exercises that employees can do in 5–10 minutes daily.

HR Action Items

Share a concise, printable one-page guide with all exercises and tips.

Introduce a micro-break policy: 2–5 minutes of activity every hour.

Offer optional short sessions: 15–20 minutes weekly or biweekly with a physical therapist or certified trainer.

Provide inclusive options: variations for beginners, pregnant employees, and those with injuries; include medical consultation guidance.

Communicate safety: remind employees to warm up first and to stop if experiencing sharp pain, numbness, or weakness.

Gather feedback: survey participants to tailor resources and track adoption.

Simplified Exercise List for Employee Guide (8 moves)

Cat-Cow Stretch (spinal mobility) — 8–12 reps

Seated Pelvic Tilts — 8–12 reps

Standing Hip Hinges — 8–12 reps

Wall Squats — 8–12 reps

Glute Bridges — 10–12 reps

Plank Variations (front plank or knee-modified) — 20–30 seconds, 2–3 rounds

Shoulder Blade Squeezes — 10–15 reps

Neck Stretches — 15–20 seconds per side

Tips for employees:

Start gently and progress gradually

Breathe steadily during movements

Consistency beats intensity

Ready to empower your team with expert back health guidance?

Contact us today at sarah@f3wellnessconnections.com to schedule our Back Pain Relief Series for your organization. Let’s help your employees move confidently and comfortably — today and every day