5 DAILY STRETCHES EVERY DESK WORKER SHOULD DO TO PREVENT PAIN
In today’s world, many of us spend hours sitting at a desk, often hunched over laptops or staring at screens. Over time, this takes a toll—tight hips, stiff necks, rounded shoulders, and aching lower backs are some of the most common complaints I see with patients.
The good news? A few minutes of targeted stretching every day can help you prevent pain, improve posture, and feel more energized throughout your workday. In our office, we emphasize not just treating pain, but giving you the tools to keep it from coming back. Here are the five best stretches every desk worker should add to their daily routine.
1. Seated Spinal Twist
Why it helps: Relieves spinal stiffness, encourages healthy posture, and reduces mid-back tension.
How to do it:
Sit tall with both feet flat on the floor.
Place your right hand on the back of the chair and your left hand on your thigh.
Gently twist your torso to the right, keeping your spine upright.
Hold for 20–30 seconds and repeat on the other side.
*Breathe deeply as you twist—this helps release tension.
2. Chest Opener (Doorway Pectoral Stretch)
Why it helps: Counteracts rounded shoulders and forward head posture caused by typing and screen time.
How to do it:
Stand in a doorway and place your forearms on each side at 90 degrees.
Step forward slowly until you feel a stretch across your chest.
Keep your shoulders relaxed, away from your ears.
Hold for 20–30 seconds, repeat 2–3 times.
3. Neck Side Stretch
Why it helps: Releases tightness in the neck and shoulders, especially from looking down at devices.
How to do it:
Sit upright with shoulders relaxed.
Gently tilt your head toward your right shoulder.
For a deeper stretch, place your right hand lightly on the side of your head.
Hold for 20 seconds, then switch sides.
4. Hip Flexor Stretch
Why it helps: Sitting shortens your hip flexors, which can lead to lower back pain.
How to do it:
Stand and step your right foot forward into a lunge.
Keep your back knee slightly bent.
Gently press your hips forward while keeping your chest upright.
Hold for 20–30 seconds per side, repeat twice.
*Try doing a slight back bend with arms straight up in the air for a deeper stretch.
5. Seated Hamstring Stretch
Why it helps: Loosens tight hamstrings that pull on the pelvis and lower back.
How to do it:
Sit at the edge of your chair.
Extend one leg straight with your heel on the floor and toes pointing up.
Hinge forward at your hips with a straight back until you feel a stretch.
Hold for 20–30 seconds per leg.
How to Make This Work for You
These stretches take less than 10 minutes and can be done at your desk—no equipment required. We recommend doing them:
Once in the morning before starting work.
Mid-day to refresh your body.
Before leaving work to reset before your evening.
By committing to these small daily movements, you’ll reduce stiffness, improve circulation, and help prevent the chronic pain we often see from desk jobs.
I believe pain and/or stiffness/tightness shouldn’t be your “new normal.” Whether you’re dealing with backaches, tight hips, or tension headaches, stretching paired with targeted chiropractic care can help you feel better—fast.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.