3 Simple Ways to Reduce Desk Job Pain and Stiffness

Do you ever feel stiff after sitting at your desk all day? Try these simple tips that will help improve how your back and neck feels at work.

Watch this video for 3 Simple Ways to Reduce Desk Job Pain and Stiffness

If you spend long hours sitting at a desk or in front of a computer, you may notice stiffness and discomfort building up through your neck, shoulders and lower back. In this video, Tan from Spine & Sports Physiotherapy shares a few simple stretches and exercises you can do while sitting in your chair to help relieve tension and improve comfort throughout the day.

Simple Stretches for Neck, Shoulder and Back Stiffness

The first stretch focuses on the neck and shoulders. If the top of your shoulder and neck feel tight, this exercise can usually help. Start by opening up your chest and making sure your shoulders are not rolling forward. Then gently bring your head towards the opposite side of your hip to stretch the top part of your neck and shoulder. Hold this position for 15 to 30 seconds or until you feel relief.

The second exercise helps with discomfort around the middle of the shoulder blade area. If you feel stiffness or discomfort through this region, it is important to keep your shoulder blades moving. You can do this by slowly rolling your shoulders backwards or squeezing your shoulder blades together a few times. Repeat this movement about 15 to 20 times or until you start to feel relief. This can help reduce discomfort and improve movement through the upper back and shoulders.

Easy Movements to Relieve Lower Back Stiffness

For people experiencing lower back pain or stiffness, Tan also demonstrates a simple seated movement to loosen the lower back. While sitting, gently arch your lower back and rotate your pelvis forward, then slowly round your back and tuck your pelvis backwards. Repeat this movement 10 to 15 times. This gentle movement can help loosen the lower back, reduce stiffness and make sitting more comfortable.

These simple stretches and exercises are easy to do from your chair and can be a helpful way to break up long periods of sitting. Try them during your workday, especially when you notice your neck, shoulders or lower back becoming stiff. They may help you move more freely and get through your day with less discomfort.

Spine & Sports Physiotherapy Can Provide Extra Relief From Pain or Stiffness

If you need a physio in Bunbury or Donnybrook, call Spine & Sports Physiotherapy for professional support and treatment.