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Most people know that sitting at a desk all day can really do a number on your body. Many of our patients here at Relief Plus that come in with chronic shoulder, back and neck pain are made worse by sitting at a desk for 40 hours a week, or have been put in pain by sitting at a desk in the first place.

The main issues that arise from sitting at a desk are tight hips, upper cross syndrome, which we’ve covered in other videos, and tension headaches.

We wanted to explain a couple of things that you can do to alleviate these aches and pains after hours working hard in your office!


To combat upper cross syndrome, you can do wall angels, one of the best exercises that we prescribe to our shoulder and neck pain patients.


To combat tight hips, the warrior pose is a great stretch you can perform occasionally throughout the work day.

To perform this exercise:

  • Place one leg in front of the other.
  • Slightly bend your front knee while keeping your back leg straight.
  • Make sure your low back is staying nice and straight, not bending forward or extending through the back. You want to feel the stretch right in the front of your hip, where it bends.

You can also do a modification on the warrior pose. Instead of standing, you can go ahead and kneel, placing one leg in front of the other with your back knee on the ground.


To combat tight occipitals, you can perform deep neck flexion. An easy way to remember to do this exercise is every time you get in your car, you can perform this exercise with your head against your head rest. This will release tension on your neck and allow the muscles to relax.


Finally, make sure you’re practicing correct desk posture with your computer at the correct angle and height.

Try to get up and walk around every hour or so to stretch out your legs.

We hope these tips help and give us a call if you’re ever in pain!