Best Stretching Routine for Desk Workers: Relieve Back & Neck Pain (2025 Guide)

Simple 10-minute stretching routine for desk workers to relieve back, neck, and shoulder pain. Perfect daily exercises for office employees and work-from-home.

Sitting for long hours in front of a computer can cause back pain, stiff neck, and poor posture. If you are an office worker or working from home, a 10-minute daily stretching routine can improve flexibility, reduce pain, and increase energy.

Here’s a simple routine you can try every day.

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1. Neck Stretch (30 seconds each side)

Sit straight, slowly tilt your head to the right.

Hold for 30 seconds, then switch to the left side.

Relieves tension in the neck and shoulders.

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2. Shoulder Rolls (10 forward, 10 backward)

Sit or stand straight, roll shoulders forward in a circular motion.

Repeat backward.

Improves blood flow and posture.

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3. Upper Back Stretch (Cat-Cow, 5 reps)

Place hands on knees, arch your back (cat).

Then drop belly down, lifting chest up (cow).

Great for spine flexibility.

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4. Chest Opener Stretch (30 seconds)

Stand up, interlock fingers behind your back, and push arms outward.

Open chest and pull shoulders back.

Reduces slouching from sitting.

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5. Seated Spinal Twist (30 seconds each side)

Sit on your chair, place right hand on left knee, and twist your upper body.

Hold 30 seconds, switch sides.

Improves spinal mobility.

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6. Hamstring Stretch (30 seconds each leg)

Stand up, place one heel on a chair or desk.

Bend forward slightly until you feel stretch.

Relieves tight legs from long sitting.

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7. Hip Flexor Stretch (30 seconds each side)

Step one foot forward into a lunge position.

Push hips forward gently.

Relieves hip stiffness from sitting.

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8. Wrist & Forearm Stretch (20 seconds each side)

Extend one arm forward, pull fingers back gently.

Repeat for both hands.

Prevents wrist pain from typing.

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⏱️ Total Time: 8–10 minutes daily.

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Tips for Desk Workers

Take a 2–3 minute break every hour.

Sit with feet flat on the ground, back straight, and screen at eye level.

Use a small pillow or lumbar support for better posture.

Drink enough water to stay hydrated.

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FAQs

Q1. Can stretching reduce back pain from sitting?

Yes, daily stretching improves flexibility, reduces stiffness, and relieves back pain caused by long sitting.

Q2. How many times should I stretch in a day?

At least 2–3 times daily, especially if you work 8+ hours on a computer.

Q3. Do I need equipment for these stretches?

No, all these stretches can be done using just a chair and some space.

Q4. How soon can I feel results?

With daily practice, most people feel relief in 1–2 weeks.