Sitting at your desk, sofa, or even in bed for eight hours a day while you work will wreak havoc on your body. In 2019, only 14 percent of Brits mainly worked from home. This number will

have increased massively, with every person in the UK being forced to work from home where possible. According to the NHS, sitting for long periods in front of a computer is storing up

trouble. Express.co.uk chats to personal trainer Badrul Islam in collaboration with Feel Good Contacts to find out more. Read on to hear how to alleviate back, neck and shoulder pain linked

with poor posture whilst working from home during lockdown. Being sat in one spot all day is the most passive thing you can do, and this means you aren't metabolising sugars and fats.

from home during the lockdown, according to Badrul. READ MORE- BACK PAIN: A STRETCH TO HELP STRETCH If you can’t stand and work, it is important to stand up and stretch instead. Stretching

is vital for maintaining good posture, especially when working at a desk for several hours a day. It will also help to reduce back and neck pain significantly, he said. Badrul explained:

"Stand up every 30 minutes to stretch your chest and extend your spine to reverse the hunched position of sitting. "Use a towel or broomstick to use for stretching. "Holding

the towel or broomstick with straight arms at either end, rotate back and forth over your head slowly. "Doing this can help to open up your chest muscles and mobilise your back muscles.

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EXERCISE? [INSIGHT] SOFA Experts will say that whatever you do, don’t work on your sofa, but not everyone has the luxury of having a home office with a desk and ergonomic chair. Although, it

will seem like the most comfortable place to work, the sofa is actually the worst place to work as it encourages you to slump and puts a huge amount of strain on your shoulder and neck area

which you inevitably crane says Badrul. He added: "If you have to work on a sofa then remember to get up and walk around your home.  "Whilst walking, you could try some dynamic

shoulder stretches.  Firstly, lift your shoulder and roll it back and squeeze the shoulder blades together and then allow the shoulders to depress, roll forward and then repeat this

exercise.  "You should also do this movement in reverse. Next, take a seat and try some dynamic neck exercises to mobilise the area.  "You’ll need to move your head up and down,

look to the left and right and also tilt to the left and right.  Do not hold the positions for any length of time because the neck is a particularly sensitive area. "Regarding working

on the sofa, if possible, try to change your position by sitting on the floor and putting your laptop on the sofa or coffee table." STANDING DESK Back pain is one of the most common

complaints of workers who sit all day.  Badrul said: "We know that standing desks can decrease chronic back pain caused by prolonged sitting so why not create your own one at home. 

"Try standing up and working at the kitchen counter or position an ironing board at standing level. Position it next to a wall to create stability. "To alleviate back pain caused

by sitting, extend your spine in a superman position.  This involves positioning yourself on all fours on the floor in a table top position.  "Then stretch your right arm in front of

you and raise and stretch your left leg.  Whilst extended stay as straight as possible and keep hips square to the floor. "Alternate with the opposite hands and legs. Hold the position

for 10 secs and exend the time as you get more confident with the exercise." DESKERSIZE Why not try out these simple but effective deskercise routines put together by Badrul? Follow

this and in no time at all you’ll be feeling fresh and energized, but remember to keep a bottle of water handy. Repeat each exercise 20 times. BOTTLE DUMBBELL OVER-THE-HEAD PRESS Sitting on

a chair, hold a bottle of water laterally in each hand, with your hands next to each ear. Press above the crown of your head, making sure your upper arm finishes by the side of your head.

BOTTLE DUMBBELL SKULL-CRUSHERS Laying on the floor with knees up, holding a bottle of water in each hand, extend your arms over your chest, keeping your arms straight, tilt your arms 20

degrees so your hands are over your face. Bend your elbows so your hands come towards your shoulder but do not allow your shoulder to move.  Then extend your arm back to the start position,

maintaining no movement in the shoulder. BOTTLE DUMBBELL CURLS Holding a bottle in each hand, have each arm extended to the side of your torso. Keeping your elbows tucked into your ribs,

flex elbows in until hands almost align with your shoulders. Then slowly extend. REVERSE FLYES Resting your forehead on the back of your chair with bent knees, maintaining a neutral spine so

that your torso is almost parallel with the floor. Hang your arms below your chest  with a slight bend in your elbow. Pull your arms and hands out laterally so they end up horizontal to the

floor and lower them slowly back to the start position. STANDING CALF RAISES Standing with your feet shoulder-width apart and toes pointed forwards, raise yourself up onto your toes, then

lower yourself down. Repeat 20 times. PUSH-UPS ON YOUR DESK Placing your hands on the edge of your desk, bend your elbows to lower your chest towards the desk, then push off your hands to

raise yourself back up. TRICEP DIPS ON YOUR DESK Facing away from your desk, place your hands on the edge and bend your elbows to lower your body whilst simultaneously bending your knees.

Then push yourself up again. KNEE TUCKS Sit at the edge of your chair and hold onto the arm of the chair. Bring your knees and ankles together and raise your knees. SQUATS Stand with your

feet about shoulder-width apart and bring your hips back to lower yourself.   Keep your chest up for maximum effectiveness and make sure you push through your heels to raise yourself back

up.