If you’re working long hours at a desk, chances are you’ve felt the familiar ache in your lower back, neck, or shoulders. Sitting for extended periods can put a lot of strain on your muscles and joints, leading to stiffness, fatigue, and recurring pain.
The good news? A few simple stretches done right at your desk can make a huge difference. Here are five easy stretches you can do in just a few minutes — no special equipment required.
Seated Spinal Twist
Why it helps: Relieves tension through the spine and improves mobility.
- Sit tall in your chair.
- Place your right hand on the back of the chair and gently twist your torso to the right.
- Hold for 15–20 seconds, then repeat on the left side.
Neck Side Stretch
Why it helps: Reduces stiffness in the neck and upper traps (common from computer use).
- Sit upright, shoulders relaxed.
- Gently tilt your head to the right, bringing your ear toward your shoulder.
- Use your hand for a light assist, but don’t pull.
- Hold 15–20 seconds each side.
Chest Opener
Why it helps: Counteracts the rounded posture from sitting and typing.
- Stand up and interlace your fingers behind your back.
- Straighten your arms and gently lift your chest upward.
- Hold for 20–30 seconds while breathing deeply.
Seated Hamstring Stretch
Why it helps: Loosens tight hamstrings, which can contribute to lower back pain.
- Sit on the edge of your chair.
- Extend one leg straight out with your heel on the floor.
- Keep your back straight and lean forward from the hips until you feel a stretch.
- Hold 20 seconds, then switch sides.
Shoulder Rolls
Why it helps: Releases tension from the upper back and shoulders.
- Sit tall with arms relaxed at your sides.
- Roll your shoulders forward in a circular motion 10 times.
- Repeat rolling backward 10 times.
Make stretching a daily habit
Doing these stretches once will feel good, but the real benefits come from consistency. Try adding them into your routine every couple of hours to reset your posture and keep your body moving.
If you find your back pain keeps coming back, it may be time for a more personalised approach. At BodySens Studio in Osborne Park (Perth), we combine remedial massage and movement training to address the root cause of pain, improve mobility, and help you feel and perform your best.
👉 Ready to relieve your back pain? Book your session today.