3 Simple Spine Exercises You Can Do at Your Desk to Reduce Back Pain

Long hours at a desk or on your feet can take a toll on your spine, especially if you’re juggling work, family, and everything in between. If your weekends are more about catching up on errands than recovering your posture, you’re not alone.

The good news is that even a few short movements during your workday can make a big difference in how your back feels. These three simple exercises can help reduce stiffness, relieve tension, and support spinal health without leaving your desk.

Why Desk Workers Often Struggle With Back Pain

When you sit or stand in the same position for hours, muscles tighten, posture slips, and pressure builds in the spine. Over time, this leads to discomfort, reduced mobility, and an increased risk of chronic pain.

Adding short, intentional movements to your day can help break up that cycle and keep your spine in better shape.

Three Desk Exercises for a Healthier Spine

You can do each of these movements right from your workstation in under a minute. Aim to repeat them three times a day or during regular breaks.

1. Turkey Neck

Sit tall and pull your chin back toward your neck, as if creating a double chin. This stretches the upper neck muscles and helps realign your head over your spine.

• Hold for a few seconds, then release

• Repeat 5 to 10 times

2. Airplane Posture Reset

Start seated with your arms out to the sides at shoulder height and elbows bent forward. Pinch your shoulder blades together as if someone is pressing a finger into your upper back.

• Keep your arms steady as you relax your shoulders down

• Maintain the pinch between your shoulder blades for a few seconds

• Repeat 5 to 10 times

This movement targets postural muscles that get weakened from slouching.

3. Pelvic Lean

Stand up, plant your feet shoulder-width apart, and gently lean forward from your hips while keeping your spine straight.

• Keep your knees slightly bent

• Lean until you feel a stretch in the lower back and hamstrings

• Hold for 5 to 10 seconds and repeat a few times

This move encourages proper pelvic alignment and stretches the spine after prolonged sitting.

Make These Movements a Daily Habit

Incorporating these exercises into your workday is easy once you build the habit. Try pairing them with regular breaks, walks to get water, or standing up once an hour. Just a few minutes of movement can help you feel less stiff and more energized throughout the day.