Desk back pain: a 10-minute stretch routine
Ten minutes you can do at your desk: open the shoulders, release the hips and straighten up after hours of screen time.
Eight hours in a chair shortens your hip flexors, rounds your shoulders and weakens your upper back. The result is a stiff neck and a sore lower back. No gym needed: ten minutes a day and a resistance band make a real difference.
Chest openerMobility · 30 secNeck stretchMobility · 30 secHip flexor stretchMobility · 30 secCat-cowMobility · 8 repsBand rowArms, chest, shoulders · 12 repsBird dogCore · 10 reps
Small desk habits
- Screen at eye level, an arm-length away.
- Every 45 minutes, stand for 2 minutes and do the chest opener.
- Lower back supported by the chair, with a cushion if the chair is hard.
Ergonomic support
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Questions
How soon will my back feel better?
Many people feel less stiff after 1–2 weeks of regular stretching. Pain spreading down the leg, numbness or weakness needs a doctor.
Do I need an ergonomic chair?
A good chair helps, but getting up and moving often matters more than the chair.
