Got neck and back pain? Break up your work day with these 5 exercises for relief

When we spend hours staring at a computer screen, our bodies often provide a clear signal of stress: persistent neck and back pain.

While suggestions to improve posture and ergonomics have been common, research in the field of exercise highlights another strategy: incorporating short bursts of movement throughout the day to alleviate tension and stress in the body.

Kieran O’Sullivan, an associate professor of physiotherapy at the University of Limerick’s School of Allied Health in Ireland, challenges the notion that poor posture and slouching are solely responsible for pain. According to him, the issue is not as straightforward as we once believed. Despite our efforts to address it with ergonomic fixes, the problem remains unresolved. O’Sullivan believes that the key lies in taking breaks from work and engaging in movement.

Researchers propose that these quick bursts of movement, often referred to as exercise “snacks,” can be effective in preventing pain. When the brain detects physical or emotional stress, it triggers the release of hormones that cause muscles to become tense and guarded. Exercise counteracts this stress response by increasing blood flow to muscles, tendons, and ligaments, delivering nutrients to the joints and discs of the spine.

NASA, an organization where individuals work in high-stress seated positions, has developed a series of 20 one-minute exercises that anyone can perform at their desk to prevent pain. Here, we present five of them for you to try:

1. Standing Desk Plank: Place your forearms on the desk with your hands touching. Extend your legs with your toes on the floor. Engage your abdominal muscles and maintain a straight line from your head to your toes without lifting or sinking your hips. Hold this position for 10–15 seconds, then rest and repeat.

Movement is also beneficial for hydrating connective tissues and joints, counteracting the stiffening effects of excessive sedentary behavior. Dr. Helene Langevin, director of the National Institute of Health’s National Center for Complementary and Integrative Health, emphasizes that taking short breaks and engaging in movement throughout the day prevents the body from becoming stagnant.

These movement snacks can have broader health benefits as well. Brief bouts of movement, ranging from gentle to vigorous, performed several times a day, can improve cardiovascular health, prevent muscle loss, reduce overall mortality rates, and alleviate stress, according to experts in physiology and movement, who cite an increasing body of medical research.

Stretching, flexing, or even fidgeting—all forms of movement—are effective. Whether it’s practicing yoga poses, briskly walking around the room, or climbing stairs, any movement will do.

The NASA exercise program includes activities like seated marches, standing calf raises, push-ups with hands on the desk, standing leg curls, and neck, shoulder, and back stretches.

Marceleus M. Venable, a personal trainer in Washington, D.C., and co-author of the NASA exercise program, emphasizes that our bodies are constantly communicating with us. Cramped hands, hip pain, and neck pain are signals that prompt us to stretch. There is no single set of exercises that works universally for everyone. Instead, individuals should focus on movements that target areas of weakness, strengthen multiple parts of the body simultaneously, and bring enjoyment. This approach is similar to dietary nutrition, where a variety of nutrients is required for overall health. In the case of movement, a diverse range of exercises is needed to strengthen the entire body.

Here is another exercise from the NASA program for you to try:

2. Chair Sit & Stand: Stand in front of a chair with your legs shoulder-width apart. Lower yourself into a squatting position as if sitting on the chair, but without actually touching it. Maintain a straight back, keeping your knees above your feet and your weight on your heels. Straighten your legs to return to the starting position, and repeat this movement 10–15 times.

To incorporate movement snacks effectively, Katy Bowman, a biomechanist from Carlsborg, Washington, and author of the book “Move Your DNA,” recommends setting a timer for every half hour or hour. During these breaks, change your body’s positioning as much as possible, engaging in movements that vary the load on your spine and muscles. For instance, if you’ve been typing for a while, take a minute to reach your arms overhead and stretch. Stand up and move your spine in different directions: forward and back, side to side, and rotate left to right.

Bowman also emphasizes the importance of fidgeting, advocating for continual repositioning. It is unrealistic to expect your body to remain happy when sitting still for hours on end.

Taking active breaks has been shown to have positive effects on pain. A large-scale study of Denmark’s workforce health promotion programs revealed that individuals who took activity breaks were less likely to require multiple sick days due to illness and pain compared to those who did not.

In the study, many participants, including office workers, incorporated 10-minute exercise breaks three times a week using elastic resistance bands. They performed exercises such as pulling the bands open with their hands and squeezing their shoulders together. These exercises could be done at their desks or collectively with coworkers. By stretching the resistance bands with your hands, you can counteract the slouching and forward motion of the neck and shoulders caused by working at a computer. It can also alleviate muscle fatigue resulting from prolonged desk sitting by strengthening the back muscles. Lars L. Andersen, a professor of musculoskeletal disorders at Denmark’s National Research Centre for the Working Environment and the study’s lead author, highlights the benefits of active breaks for the body and mind, particularly in pain management.

Dr. Langevin of the NIH recommends using yoga stretches as movement snacks, as they help maintain the flexibility of connective tissues. Gentle movements from yoga practice also induce relaxation and reduce the risk of exacerbating back pain.

In July 2020, the NIH published a video featuring Langevin demonstrating some recommended movements, including gently circling one arm while stretching the neck in the opposite direction, then reversing the motion and repeating on the opposite side.

Even if you experience soreness, gentle motion can provide relief. “For musculoskeletal pain in general, movement is a really good thing,” says Langevin.

Here’s one final exercise from the NASA program for you to try:

3. Seated Ceiling Reach: Clasp your hands together above your head with your palms facing up toward the ceiling. Push your arms up, stretching upward. Hold this stretch for 10–15 seconds while taking deep breaths. Perform at least two sets.

By incorporating movement snacks and adopting a variety of exercises throughout the day, you can actively combat the negative effects of prolonged sitting, alleviate pain, and enhance your overall well-being. Remember, your body thrives on movement and appreciates the care you give it.