Aching back pain, lumbago in the lower back, stiffness and tension - these symptoms are familiar to everyone. They are especially acute during sedentary work or travel, when your spine is in a non-physiological state for several hours. Is it possible to eliminate pain and problems while sitting still? We bring to your attention a selection of the most effective and accessible “sedentary” exercises. To perform them, you do not need special exercise equipment - just desire and a few minutes of free time. You can do some of the exercises even while working. Freeze in special ergonomic positions, tensing your muscles and eliminating the load on the joints and vertebrae, and thus restore the natural state of your spine. Dr. Borshchenko’s isometric gymnastics will help your body easily endure the journey and not experience aching pain from sitting for a long time in a monotonous position.