Working at a Desk: 4 Simple Desk Exercises to Improve Posture and Reduce Upper Back and Neck Pain

Sitting at a desk working on a computer is one of the most common precipitating factors for postural abnormalities, neck pain, and upper back pain. As humans, we are not designed to be in the position for extended periods of time. Over months and years of desk work, our bodies eventually adapt to this position, causing weakness of the deep neck flexors and mid back muscles, while tightening the muscles in the chest and back back of the neck. (See article on Upper Crossed Syndrome for more details on this).

Even if you are required to spend most of your day working at a desk, there are many things you can do to limit the amount of tension placed on the neck and decrease the pain that this may be causing. One of the first steps in doing this may be adjusting your position and using proper seated ergonomics, or transitioning into a standing desk.

In addition to improving ergonomics, some very simple exercises to help maintain strength and muscular balance can be an excellent option.

This article will go through some easy resistance band exercises to help “reset” muscular imbalances, improve posture, and reduce upper back and neck tension. These exercises may be performed every 1-2 hours throughout the day, and will only take a few minutes to complete. It may be helpful to set a timer to remind you to go through the exercises, as well as getting up and going for a short walk prior to performing them. In addition to the pain and postural benefits, these “movement breaks” may also improve focus and productivity.

The Exercises:

These exercises are to be performed isometrically, meaning that rather than moving against resistance, you will hold a certain position while resistance is applied with the band.

Brugger Band Exercise

Resisted Cervical Retraction

Resisted Cervical Side Bending

Resisted Cervical Rotation

It is important to note that if you experience any pain with these exercises, simply decrease tension in the band until there is no longer pain. Most resistance bands come with different colors noting different strength and tension in the band. Adjusting the length of the band can also decrease or increase tension.

If the exercises become too easy, and you are no longer feeling like you are activating the muscles, increasing tension can help further strengthen muscles with progressive overload.