Desk Job Back Pain – 6 Stretches That Help

Desk Job Lower Back Pain Treatment

So you’ve finally landed that new gig – the one in the fancy air-conditioned office generic cubicle with poor air circulation, overlooking a vast city skyline an ever-amassing pile of post-its. Your first day nearly causes you a heart-attack goes swimmingly, but afterwards as you recline at home you begin to feel some unfamiliar aches and pains. You have two options at this point. You could ask Human Resources to drop a cool half-thousand on an ergonomic desk chair and listen to them laugh in your face be told a polite “no,” or you could do the following stretches to stay loose, limber, and pain-free at at work and at the end of the day.


  1. Forward arm stretch – Interlock your fingers and press your palms away from your body, and hold for 10-20 seconds.
  2. Overhead arm stretch – The same as the forward arm stretch, but this time press your palms straight into the air. Hold for 10-20 seconds, easing your arms backwards as you keep them straight.
  3. Cross-body arm stretch – Reach one arm straight across your chest so that the inside of that elbow is close to your collarbone. Hug that arm with your other arm and breathe slowly, gently pulling that arm a little further with each exhale. Repeat 3-5 times and then switch arms.
  4. Chair twists – Using either your chair’s arms or back as support, cross your right leg over your left leg and slowly turn to your right. Focus on keeping your back upright and straight and take 3-5 deep breaths, holding the stretch as you inhale and turning a little further each time you exhale. Do this for directions.
  5. Standing side lean – Stand with your feet either together or shoulder-width apart, whichever is more comfortable. Inhale slowly as you raise both arms straight above your head, and the lower one arm as you exhale, and lean to that side. Keep your other arm straight as you lean, and feel the stretch from shoulder blade down to your hips. Breathe deeply there 3-5 times and switch sides.
  6. Chicken wing – Stand with your feet hip-width apart. Reach both hands behind your back and grab your left wrist with your right hand. Slowly pull your left arm across until your right elbow is bent slightly. Lean your head towards your right shoulder and take 3-5 slow, deep breaths, and let your left arm relax deeper into the stretch with each exhale. Switch sides and repeat.

For even more tips and tricks on how to stay pain-free and healthy, please contact Starkwood Chiropractic at (503) 256-4830!