Easy Desk Exercises to Help Prevent Pain

Small Movements, Big Difference

At The Nantwich Clinic, we see many clients with neck, back, or shoulder pain; often caused by long hours at a desk. Whether you’re running a business, managing a team, or working remotely, sitting still for too long can take its toll.

But here’s the good news: small, easy desk exercises to prevent pain can make a huge difference to how you feel throughout the day.

Why Desk-Based Pain Happens

When we sit for extended periods (especially in poor posture) certain muscles weaken while others become overworked. This imbalance leads to tension, reduced circulation and stiffness. Over time, it can contribute to:

• Lower back pain
• Neck and shoulder tension
• Wrist or forearm strain
• Headaches
• Poor posture and fatigue

Easy Desk Exercises to Help Prevent Pain

These simple movements can be done without leaving your chair – no gym kit or fancy equipment needed. Just consistency.

1. Neck Rolls

Gently roll your head in a circle – 3 times each direction. Helps reduce tension and improve flexibility.

2. Shoulder Rolls

Lift shoulders to ears and roll them backward in a circle. Repeat 10 times.
Supports: posture and upper back release.

3. Seated Spinal Twist

Place one hand on the back of your chair, the other on your thigh. Gently twist and hold for 10 seconds on each side.
Great for: spinal mobility and lower back pain.

4. Wrist and Forearm Stretch

Extend one arm out, palm down. Use your other hand to gently press fingers downwards. Hold 15 seconds per side.
Ideal for: typing-related wrist strain.

5. Seated Leg Extensions

Straighten one leg out in front of you. Hold for 5 seconds, then lower slowly. Repeat 10 each side.
Boosts: circulation and strengthens quads.

Build the Habit

Set a reminder every hour to stand, stretch or walk briefly. These small breaks can help improve energy, focus and long-term musculoskeletal health.

Better yet, combine these movements with regular massage, physiotherapy or posture assessments at The Nantwich Clinic to get ahead of recurring desk-related pain.

Supporting You Beyond the Desk

Whether you’re managing a longstanding injury or simply want to move better and feel less stiff, our team is here to help. From injury rehab and physiotherapy to massage therapy and personalised wellness plans, we’ll work with you to support your lifestyle.

Give the Gift of Feeling Better

Clinic vouchers are available; the perfect thoughtful gift for someone who spends long hours at their desk and deserves to feel their best.