10-minute desk exercises to get rid of neck and back pain

Are you tired of feeling tension in your neck, shoulders and back after long hours at your desk? You are not alone. Many office workers suffer from discomfort and pain due to sitting for long periods. The good news is that you can alleviate these problems with short, effective 10-minute desk exercises. These exercises can be completed during a break or even spread throughout the day. In just 10 minutes, you can perform a series of desk exercises that will help relieve discomfort and improve your posture.

Benefits of office exercises:

By incorporating these office exercises into their daily routine, office workers can reduce the discomfort they feel while working long hours at the office, improve their posture, and increase their overall well-being.

1. comfort: These exercises can be performed right at your desk, requiring minimal space and equipment. The entire routine takes just 10 minutes to complete and can be easily integrated into an office worker’s daily schedule, making it a practical option for maintaining well-being during a busy workday.
2. Scientifically supported: research Shows that a four-week specific stretching routine can significantly reduce neck and shoulder pain, improve neck function, and improve quality of life in office workers with moderate to severe chronic neck or shoulder pain.
3. Neck, shoulder and back comfort: The routine includes specific exercises that target the neck, shoulder and back, areas that often experience tension and pain due to desk work. These exercises help relieve muscle tension, reduce stiffness, and enhance flexibility.
4. Improve posture: Many exercise routines focus on enhancing posture by strengthening the muscles responsible for maintaining upright posture. Improving posture contributes to reducing discomfort and stress.
5. Upper body strength: Exercises like wall push-ups, inverted table rows, and alternate shoulder curls help office workers strengthen their upper body muscles, which can be weakened by long periods of sitting.
6. Reducing stress: Incorporating these exercises into your work day can provide moments of relaxation and mindfulness, helping to reduce stress and promote overall health.
7. Consistency is key: Although this routine is designed to take only 10 minutes, consistency is important. Performing these office exercises regularly can lead to long-term relief and comfort during office work.

The best practical and effective office exercises

1. Arm Circuit (3 x 15 reps)

benefits: Arm circles It is a simple yet effective way to exercise your shoulder muscles and improve shoulder mobility. This exercise helps reduce stiffness and promotes better blood circulation in the shoulder area, making it ideal for office workers.

How to do it: Extend your arms straight out to the sides at shoulder height. Make small, controlled circular movements with your arms, gradually increasing the size of the circles. Reverse direction after completing the set.

2. Neck rotation (3×10 seconds)

benefits: Neck rotation Improves neck flexibility and relieves tension in the neck muscles. It is especially useful for those who spend long periods at their desks.

How to do it: Sit or stand up straight. Slowly turn your head to the right, bringing your chin toward your shoulder. Hold this position for 10 seconds. Return your head to the center, then repeat on the left side. Perform the movement gently to avoid stress.

3. Neck flexion (3 x 10 seconds)

benefits: This exercise targets the muscles in the back of the neck, relieving tension and combating fatigue resulting from looking at screens for long periods. Helps improve neck posture.

How to do it: Slowly tuck your chin toward your chest, feeling a gentle stretch in the back of your neck. Hold this position for 10 seconds before returning to the neutral position.

4. Neck extension (3 x 10 seconds)

benefits: Neck extension Relaxes the muscles in the front of the neck and promotes flexibility. It is effective in countering the discomfort caused by forward-leaning posture.

How to do it: Gently tilt your head back and look up toward the ceiling. Hold for 10 seconds, then slowly return to the neutral position.

5. Chin lift (3 x 10 reps)

benefits: the Chin lift Strengthens neck muscles and helps relieve forward head posture common among office workers. _(1,2)

How to: Stand with your back straight against a wall. Gently press two fingers on your chin and push it forward. Hold for 3 to 5 seconds, then gently pull your chin back. Repeat 10 times.

6. Wall Slides (3 x 15 reps)

benefits: Wall strips Improve shoulder mobility and strengthen the upper back, counteracting hunched posture.

How to do it: Stand with your back against the wall, slightly away from it. Press your lower back into the wall. Raise your arms, push them up along the wall, then lower them down. Repeat slowly.

7. Scapular extension and retraction (3 x 10 reps)

benefits: This exercise enhances shoulder mobility, improves shoulder function and reduces the likelihood of slouching.

How to do it: Sit or stand up straight. Extend your arms forward, allowing your shoulder blades to move away from each other (supination). Then press your shoulder blades together (retract).

8. Alternate Shoulder Curl (3 x 10 reps)

benefits: Exercise helps increase flexibility and range of motion in the shoulder joints, making everyday activities such as reaching overhead, getting dressed and carrying objects easier.

How to do it: Stand with your back flat against a wall. Raise your arm straight above your head, aiming to touch the wall with your fingertips. Keep the other arm relaxed at your side. Slowly lower the raised arm to your side. Repeat 10 times for each arm, alternating arms in a controlled motion.

9. Wall push-ups (3 x 15 reps)

benefits: Wall push-ups Strengthening the chest and shoulder muscles that may weaken due to sitting for long periods.

How to do it: Stand at arm’s length from a wall. Place your hands on the wall at shoulder height. Lower your body toward the wall by bending your elbows, then push it back to the starting position.

10. Flipped row table (3 x 15 repetitions)

benefits: This exercise strengthens the back muscles. It is a practical exercise that can be done in the office.

How to do it: Use a sturdy table. Lie under it, hold the edge with your hands, and pull your chest toward the table. Lower yourself down in a controlled manner.

Finishing the stretch: doorway stretch (3 x 10-15 seconds)

benefits: This stretching exercise stretches and relaxes your chest, latissimus dorsi, and shoulder muscles, all of which can become tight and tense due to desk work.

How to do it: Always perform this stretch gently and within your comfort zone. Place your hands on the door frame or on the walls of the doorway. Gently lean forward, allowing your chest to come close to the door frame. You should feel a gentle stretch in your chest and the front of your shoulders. Hold the stretch for 10-15 seconds while maintaining a comfortable breathing rhythm. Relax, step back, and release the stretch

Avoid any forceful or sudden movements, and stop immediately if you feel any discomfort or pain. The stretch should be comfortable and not painful. Repeat this stretch several times throughout your work day to relieve upper body tightness and improve your posture.

Bottom line

These exercises are intended to be gentle and appropriate for most people, but individual experiences can vary. Before starting any new exercise routine, especially if you have pre-existing medical conditions, concerns about your health, or if you are unsure of your fitness level, it is essential to consult a healthcare professional or qualified fitness trainer.

Remember, these exercises are intended to supplement, not replace, any medical advice or treatment prescribed by your healthcare provider. Always prioritize your well-being and health when incorporating new exercises into your routine.