3 Stretches for Desk Workers

Many people who work in an office or have sedentary jobs find that they struggle with back pain. A quick and easy way to help reduce this pain is by completing these stretches when you get a spare 5 minutes!

The Overhead Stretch

Reach your arm above your head and you should feel a stretch all the way down your side. Hold for 15-30 seconds and repeat on the other side!

This stretch should help relieve tension in the shoulders and neck, as well as help to lengthen the muscles between your ribs and pelvis. This will help reduce back pain and encourage a better posture whilst sitting at a desk by strengthening the muscles that line the spine and ribcage.

The Forward Stretch

Link your fingers behind your back, stick out your chest, and reach backwards.

This will help strengthen the pectoral muscles, which in turn help maintain proper posture and upper body stability. This stretch will also help relieve tension and strengthen the muscles in the arms, shoulders, neck, and upper back!

The Spine Twist

Cross your legs. Use the same arm as your top leg to push again your knee, and turn your head to look over your opposite shoulder. Hold for 15-30 seconds, then repeat on the other side!

This stretch encourages the small muscles around our spine to lengthen and contract as we move from side to side. It also encourages flexibility between our spine, hips, pelvis, and shoulders.

Incorporating these simple stretches into your daily routine can make a big difference in reducing back pain and improving posture, especially for those with sedentary jobs. Whether it’s the Overhead Stretch, Forward Stretch, or Spine Twist, each movement promotes flexibility, strengthens muscles, and relieves tension caused by prolonged sitting. Take a few minutes during your day to try these stretches—your body will thank you for it!