I hope I'm not violating any sub rules by posting this, if not I'll be happy to move this post elsewhere.
I'm a biologist and I recently started a new job involving a lot (8-10 hours/day with one pause) of lab work. This means I'm forced almost all day long to incorrect positions - think lifting things in awkward positions or doing slow precision movements for a prolonged time without being able to put the elbow on the table. What's more, in a while I'll have to do some field work involving handling animals - think lifting 500+ 10kg hysterically moving beings in a single day...
I'm slim and I mostly eat healthy, but I'm not fit (and it's showing), so my back hurts. I think this is due to my lack of strong back muscles. I'm here to ask what kind of exercises can I do to strengthen my back and shoulders? Is there any other muscle group I should take care of for this specific purpose? Also, at the time being I don't have the time to hit the gym, so I should be able to perform these exercises at home with minimal to no equipment. If this is of any importance, I'm a woman.
I know I'm asking a fairly specific question, it would be great if any of you can help me!
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