Simple Stretches to Relieve Pain and Stiffness from Workplace Posture
April 2 • 2025
Long hours at a desk can leave you with stiffness, pain, and tension, especially in your neck, shoulders, and lower back. But a few simple stretches can make a big difference in how you feel. Here are some quick, easy stretches you can do right from your chair to relieve discomfort and improve your posture.
1. Release Tension with a Neck Stretch
Sitting for extended periods often causes neck stiffness, but this stretch can help:
- How to Do It: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 10-15 seconds, then switch to the other side.
- Why It Helps: This stretch targets neck tension and helps release tightness from hours of looking at a screen.
2. Ease Shoulder and Upper Back Tightness with Shoulder Rolls
Shoulder rolls are an effective way to release tension in your shoulders and upper back.
- How to Do It: Lift your shoulders up toward your ears, then slowly roll them back and down. Repeat a few times.
- Why It Helps: This movement reduces stiffness and improves circulation in the upper back and shoulders.
3. Loosen Up Your Lower Back with a Seated Twist
If you’re feeling tension in your lower back, a seated twist can help relieve it.
- How to Do It: Place one hand on the back of your chair, and gently twist your torso to one side. Your other hand can be placed in your lap or side of your chair for stability. Hold for a few seconds, then switch to the other side.
- Why It Helps: Twisting gently from side to side stretches your lower back, helping to ease stiffness and improve flexibility.
4. Stretch Out Your Wrists
For anyone who spends a lot of time typing, a quick wrist stretch can prevent pain and improve comfort.
- How to Do It: Extend one arm with your palm facing up, then gently pull back on your fingers with your other hand. Hold for 10 seconds, then switch.
- Why It Helps: This stretch relieves tension in your wrists and forearms, which can get tight from typing all day.
When to Seek Extra Help
If you’re dealing with persistent pain, it’s a good idea to speak with a primary care provider. Stop by an Aylo Health office to discuss your symptoms and get personalized advice on managing discomfort from prolonged desk work. Incorporate these stretches into your day to keep tension at bay and enjoy a more comfortable work experience!