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Desk job becoming a real pain in the neck?

By Lauren Siddall

13/04/2021

Daily exercises to reduce your pain

Unfortunately I can’t help with that overbearing boss, but I can help reduce the annoying back and neck that often accompany desk work. Whether you are working from home or the office, hours spent sitting at a desk can cause your back to fall into a hunched position, shoulders move forward, hip flexors tighten, and the list goes on... In short, the specifics of these effects vary from person to person, but commonly present as back or neck pain. If this sounds like your situation, a Physiotherapist can help by determining your specific impairments, providing treatment to relieve pain in the short term, and give you the tools to maintain functioning in the long term. Until then, here are a few daily exercise suggestions to get you started!

Standing Trunk Extensions
Stand with your legs hip width apart, place your hands on your hips. Lean your body backwards as you try to arch in the lower back as much as you can. Try to avoid letting your hips move forwards too far, and lift your chest up towards the ceiling. Hold this position for 5 seconds then slowly move back to the starting position, repeat 10 times.

Standing YTWs
Stand up straight with your arms by your sides.
Turn your palms outwards and lift your arms out and up into a "Y" position with your thumbs pointing behind you.
Straighten your arms out to your side at shoulder height, ensuring your palms are facing upwards.
Create a "T" shape as you try to push your arms backwards and chest forwards.
Hold this position as you try to stretch the arms back and chest forwards.
Lower your arms a little by bending your elbows, creating a "W" with your arms.
Lead with your thumbs as you try to push your arms back further in this position.
Run through this sequence 10 times.

Hip Flexor Stretch
Kneel on the floor and place the left foot in a large stride in front of you.
Push the hips forwards evenly and keep your body straight until you feel the stretch in the front of the hip on your right leg.
Hold this position for 45 seconds, repeat on the other side.

Add More Movement Into Your Day
Take lunch breaks away from your desk - go for a walk with a colleague or to a nearby park.
Set a timer for every 30 minutes and walk a lap around the office.
If you drive, park further away from work to get a few more steps in.
If you transit, stand while on the bus or train.
Stand every time you have to read a document.