5 Exercises to Instantly Relieve Back and Neck Pain at Work

Got neck and back pain? It’s time to break up your workday with these 5 exercises for relief neck and back pain. Start by doing chair twists – while sitting in a sturdy chair, hold onto the edges of the seat and twist your torso from side to side. Then stand up and do some shoulder rotations – roll your shoulders forwards and backwards in circles for 30 seconds. Next, try some standing back bends – lean backwards whilst keeping your feet firmly on the ground for 10 seconds. Finally, stretch out those legs with a standing quadriceps stretch and a hamstring stretch. Take your time when doing each exercise as it is important to move slowly in order to avoid further injury or strain on the body. Make sure you take regular breaks throughout the day to allow yourself time to relax and perform these exercises for maximum relief.

Exercise #1: Cat-Cow Stretch

The Cat-Cow Stretch is a great way to break up your work day and provide relief from neck and back pain. This stretch helps to improve your spinal mobility, reduce discomfort, and increase flexibility in the upper body. To perform this stretch, start on your hands and knees with your wrists directly below your shoulders and your knees directly below your hips. As you inhale, arch your spine upwards like a cat while dropping your belly towards the floor. Then, as you exhale, round out your spine downwards like a cow while lifting the crown of your head towards the ceiling. Repeat this movement at least five times throughout the day to help relieve any tension in the upper body area. Additionally, you can do this stretch before or after exercise to further improve flexibility in the spine.

Exercise #2: Upper Back Stretch

If you’re experiencing neck and back pain, it’s important to take regular breaks throughout the day to stretch and release tension. One of the best stretches for relieving upper back pain is an upper back stretch. To do this stretch, stand with your feet shoulder-width apart and interlock your fingers behind your back. Lift your arms until you feel a gentle stretch in your upper back and shoulders. Hold for 15 seconds and repeat 3-5 times. This simple exercise will help relieve tension, improve posture, flexibility and range of motion in the upper back area. Practicing this stretch regularly throughout the day can help reduce neck and back pain significantly over time.

Exercise #3: Seated Spinal Twist

The Seated Spinal Twist is a great exercise to help relieve neck and back pain. It can easily be done during a break at work, and it doesn’t require much time or space. To do the Seated Spinal Twist, sit with your legs crossed, feet placed flat on the floor. Place your left hand on your right knee and your right hand behind you. Gently twist to the right as far as is comfortable for you. Hold this position for about 10-15 seconds before switching sides. Repeat this exercise several times throughout the day to help provide relief from neck and back pain. This exercise can also be done while standing or lying down, depending on what’s most comfortable for you. Combining the Seated Spinal Twist with other stretching exercises can help improve posture, build strength in the spine, and reduce muscle tension throughout your body, providing long-term relief from neck and back pain.

Exercise #4: Shoulder Blade Squeeze

The shoulder blade squeeze is a great exercise to help with neck and back pain. It’s an easy, no-equipment exercise that can be done anytime throughout the day. To do the shoulder blade squeeze, start by sitting in an upright position on a chair or bench with your feet flat on the ground. Place your fingertips on the tops of your shoulder blades and gently press them together. Hold this for five seconds before releasing and repeating 10 times. This exercise helps to relax tense muscles in the upper back and relieve tension in areas around the neck and shoulders. Doing this exercise regularly throughout the day can help break up long periods of sitting at work or home, making it easier to move around without feeling stiff or uncomfortable. The shoulder blade squeeze is a simple and effective way to help reduce neck and back pain while improving mobility.

Exercise #5: Desk Yoga Pose

Desk yoga poses can be extremely beneficial for those who experience neck and back pain throughout their work day. These five simple exercises can help break up the monotony of sitting at a desk all day, while also providing relief to areas of discomfort. Start with a gentle neck roll, then move into shoulder rolls to loosen tightened muscles. Seated forward bends are great for relieving tension in the back, and seated twists help to restore balance. Finally, try some chair cat-cows to stretch the spine and open up the chest. Desk yoga poses are a great way to break up your work day with some much needed relief from any neck and back pain you might be experiencing!


Exercising regularly can improve your physical and mental health, as well as provide relief from neck and back pain. If you’re feeling a pinch in your neck or lower back, it’s a good idea to break up your work day with some exercises for relief. These five simple exercises are designed to help alleviate neck and lower back pain: stretching the neck muscles, shoulder shrugs, pelvic tilts, chest openers and hamstring stretches. By taking regular breaks throughout the day to do these exercises you can help reduce tension in the muscles of your neck and lower back while also improving posture, flexibility and range of motion in those areas. Additionally, exercising can help increase blood flow to the affected areas which may help reduce discomfort and inflammation. Overall, taking regular breaks throughout your day to exercise can have numerous benefits for both physical and mental health.



5 Exercises to Instantly Relieve Back and Neck Pain at Work

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