Desk job employees often overlook the importance of neck and spine health and exercises that target these areas. However, the prevalence of back and neck pain from desk jobs is alarming.
Surveys show that 70% of desk job workers experience neck and back pain from sitting at a computer all day. This pain can reduce productivity and lead to long-term damage if not addressed.
How can you address it? Creating an ergonomic office setup and incorporating exercises for neck and back pain into your routine. These exercises will provide immediate relief and help you prevent overuse injuries.
Here are the most effective exercises you can try today.
Double Chin Neck Stretch
This stretch is one of the most effective neck and spine exercises. It helps you maintain proper posture by relieving tension in the back of your neck and decreasing joint compression.
Steps to Perform:
- Stand with your lower back against a wall, keeping your feet about shoulder width apart.
- Position the back of your head against the wall.
- Tuck your chin in without tilting forward until you feel a gentle stretch.
- Hold this position for 10 seconds. Relax and repeat 10 times.
Pec Stretch
Pec stretch is an upper-body move targeting pectoral muscles. It’s one of the neck and spine exercises that counteracts shoulder rounding, helping to alleviate strain on the upper back and combat the effects of prolonged sitting.
Steps to Perform:
- Stand in a doorway with the door open.
- Raise your arms to the side with your elbows at shoulder height. Place your forearms against the door frame.
- Lean forward gently through the door frame.
- Feel the stretch in your chest and upper arms, holding for 30 seconds.
- Repeat this exercise twice to relieve neck and back pain. Raise your arms slightly higher the second time.
Thoracic Extension
The thoracic extension is another neck and spine exercise that improves upper back posture. Up to 35% of adults experience thoracic spine pain, which this strengthening exercise can help alleviate.
Steps to Perform:
- Sit in a chair that supports up to the middle of your back.
- Place your hands behind your head, keeping your elbows wide.
- Lean back over the chair, pushing your chest forward as much as possible.
- Hold this position for 10 seconds.
- Repeat the exercises 10 times to reduce neck and back pain from sitting at the computer.
Smelling Your Armpit
If you don’t use an ergonomic keyboard and mouse, you will experience tightness in the levator scapula muscle. This stretch is one of the most effective neck and spine exercises that enhances flexibility in this area and provides much-needed relief.
Steps to Perform:
- Sit on your left hand to stabilize.
- Turn your head to the right, then lower it towards your right armpit.
- Use your right hand to pull the back of your head towards the armpit.
- You should feel the stretch on the left side of your neck.
- Hold for 10 seconds.
- Switch sides and repeat this exercise three times on each side to alleviate neck and back pain.
Overhead Press
The overhead press is one of the strengthening exercises targeting your neck and spine. It enhances your upper body strength, ensuring your neck has adequate support and resilience to avoid back and neck pain from prolonged desk jobs.
Steps to Perform:
- Stand with your feet shoulder-width apart and knees slightly bent.
- Tuck your elbows at your sides with forearms parallel to the floor.
- Slowly raise your arms overhead while straightening them.
- Pinch your shoulder blades together as you lift.
- Pause at the top, then lower your arms back to the starting position.
- Repeat this move 15 times to alleviate neck and back pain from sitting at the computer.
Rows
Rows are dynamic warm-ups that target the upper back and neck to develop strength and improve posture. These exercises open up the shoulder, resulting in a straight neck and spine and a lower risk of discomfort.
Steps to Perform:
- Secure an exercise band at chest height on a sturdy object.
- Stand a few feet away, knees slightly bent, holding the band’s ends.
- Start with arms extended in front, then pull them back, bringing your elbows into your sides.
- Keep the elbows bent at 90 degrees before releasing.
- Perform up to 15 repetitions, completing three sets of the exercise with breaks in between to reduce neck and back pain.
Modified Cat-Cow Seated
The modified cat-cow is one of the most gentle neck and spine exercises. It enhances flexibility while engaging the core. This move alleviates tension in the back and helps prevent work-related musculoskeletal disorders in the long run.
Steps to Perform:
- Sit comfortably in a chair with your hands on your knees and feet flat.
- For the cat position, round your spine and tuck your chin to your chest while inhaling.
- Transition to the cow position by straightening your spine and gently tilting your head back as you exhale.
- Repeat this cycle 10 times to promote mobility and reduce neck and back pain from sitting at the computer.
Shoulder Shrug
Shoulder shrugs are simple yet effective exercises for relieving tension in the neck and spine. Regularly performing these workplace stretches can enhance circulation and decrease discomfort from long hours spent at your desk.
Steps to Perform:
- Sit or stand with your back straight and shoulders relaxed.
- Raise both shoulders towards your ears simultaneously, squeezing tightly for a moment.
- Relax to return to the starting position and roll your shoulders back.
- Repeat this movement 10 times to ease tension.
Stay Safe With Neck and Back Pain Exercises From BIOKINETIX
Don’t let the neck and back pain you experience from sitting at the computer hinder your productivity. Incorporate these neck and spine exercises into your workday to prevent injuries and maintain a healthy spine.
Do you need help creating an exercise routine for your work environment? BIOKINETIX offers corporate warm-up exercise programs tailored to your company’s needs.
Contact us today to schedule a no-cost analysis and learn how we can help you avoid back and neck pain from desk jobs.
