5 Desk Stretches to Prevent Back and Neck Pain

Hours at a desk are hard on the body — rounded shoulders, a stiff neck and an achy lower back are all common. The fix isn’t complicated: regular movement and a few targeted stretches can make a real difference. Here are five you can do without leaving your chair.

1. Chin tucks (for ‘tech neck’)

Gently draw your chin straight back, making a ‘double chin’, and hold for a few seconds. This counteracts the forward-head posture that screens encourage. Repeat 8–10 times.

2. Shoulder rolls

Roll your shoulders slowly backward in big circles 10 times, then forward. This releases tension across the upper back and shoulders.

3. Seated chest opener

Clasp your hands behind your back (or hold the sides of your chair), gently squeeze your shoulder blades together and lift your chest. Hold for 15–20 seconds to counter a hunched posture.

4. Seated spinal twist

Sitting tall, place one hand on the opposite knee and gently rotate your torso. Hold for 15 seconds each side to ease mid-back stiffness.

5. Wrist and forearm stretch

Extend one arm, palm up, and gently pull the fingers back with the other hand. Great for typists and anyone prone to wrist strain. Hold 15 seconds each side.

The most important tip: move often

No stretch beats regular movement. Set a reminder to stand, walk or stretch every 30–45 minutes. If back or neck pain persists despite these habits, a physiotherapist can help — book an assessment and we’ll build a plan for you.