5 Simple Exercises To Improve Back Pain And Joint Mobility In The Workplace 

By Editor

| 3 May 2023

Are you a working professional experiencing nagging back pain or joint stiffness due to long hours of sitting at your desk? If so, you're not alone.

5 Simple Exercises To Improve Back Pain And Joint Mobility In The Workplace 

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Are you a working professional experiencing nagging back pain or joint stiffness due to long hours of sitting at your desk? If so, you're not alone.
improve back pain

Are you a working professional experiencing nagging back pain or joint stiffness due to long hours of sitting at your desk? If so, you’re not alone. A sedentary lifestyle and prolonged sitting have been associated with increased back pain and reduced joint mobility, affecting millions of people worldwide.1 In this blog post, we will explore five easy-to-perform exercises that can help alleviate and improve back pain and improve joint mobility, even during a busy workday. 

1. Seated Hamstring Stretch 

Sitting for extended periods can lead to tight hamstrings, which in turn can cause lower back pain.2 To stretch your hamstrings, follow these steps: 

  • Sit on the edge of your chair with one leg extended straight in front of you. 
  • Keep your back straight and gently lean forward, reaching for your toes. 
  • Hold the stretch for 20-30 seconds, then switch legs. 

This stretch can be performed multiple times throughout the day to maintain flexibility and reduce back pain.3 

2. Seated Figure Four Stretch 

This stretch targets the hips and glutes, which can become tight and contribute to lower back pain.4 

  • While seated, cross your right ankle over your left knee. 
  • Gently press your right knee down to increase the stretch. 
  • Hold for 20-30 seconds, then switch sides. 

Repeat this stretch 2-3 times per day for optimal results. 

3. Shoulder Rolls 

Poor posture can lead to upper back and shoulder pain. Shoulder rolls can help alleviate tension and improve posture.5 

  • Sit up straight with your feet flat on the floor. 
  • Slowly roll your shoulders backward in a circular motion, then repeat in the opposite direction. 
  • Perform 10-15 rolls in each direction, several times a day. 

4. Neck Stretches 

Neck tension and stiffness can contribute to headaches and overall discomfort. Incorporate these simple neck stretches into your routine.6 

  • Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 10-15 seconds, then repeat on the other side. 
  • Slowly turn your head to the right until you feel a stretch along the left side of your neck. Hold for 10-15 seconds, then switch sides. 

5. Wrist and Finger Stretches 

Repetitive tasks, such as typing, can lead to joint stiffness in the hands and wrists. These simple stretches can help improve mobility7

Wrist Extension Stretch: 

  • Extend your right arm in front of you with your palm facing up. 
  • Gently grasp your right hand’s fingers with your left hand, and slowly pull your fingers back toward your forearm until you feel a stretch on the underside of your wrist. 
  • Hold this stretch for 20-30 seconds, then switch arms and repeat. 

Wrist Circles: 

  • Make a loose fist with your right hand. 
  • Slowly rotate your wrist clockwise in a circular motion for 10 repetitions. 
  • Then, switch directions and rotate your wrist counter clockwise for 10 repetitions. 
  • Repeat the exercise with your left hand. 

Finger Stretch: 

  • Hold your right hand out in front of you with your fingers together and palm facing you. 
  • Slowly spread your fingers apart as far as they can comfortably go, and hold this position for 5-10 seconds. 
  • Then, gently bring your fingers back together and repeat the process 3-5 times. 
  • Switch to your left hand and repeat the exercise. 

In addition to performing the exercises mentioned, it’s essential to incorporate movement into your daily work routine to counteract the negative effects of a sedentary lifestyle. Set reminders to take regular breaks for stretching and walking every hour, consider using a standing or adjustable sit-stand desk, and make a conscious effort to walk during lunch breaks or take the stairs instead of the elevator whenever possible.

Additionally, prioritize physical activity outside of work hours to strengthen muscles and improve overall health. By making these simple adjustments, you can effectively reduce the impact of prolonged sitting and promote a healthier, more active lifestyle while at work. 


Incorporating these simple exercises into your daily routine can help improve back pain and joint mobility while working in an office environment. Remember, consistency is key to maintaining long-term benefits. Consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing conditions. By following these exercises and maintaining a healthy lifestyle, you can not only reduce pain and discomfort but also enhance your overall wellbeing at work. 

5 Simple Excercises To Improve Back Pain And Joint Mobility In The Workplace Blog Image

At PhytoceuticsTM, we understand the importance of bone and joint health and want to ensure you have the best information available for any pain or mobility problems. 

Learn to support your bone and joint health with the best natural supplements for your inflammation, to improve back pain or damaged joints. 

1. Bontrup, C., Taylor, W., Fliesser, M., Visscher, R., Green, G., Wippert, PM., & Zemp, R. Low back pain and its relationship with sitting behavior among sedentary office workers. Applied Ergonomics. Volume 81, 2019. 102894, ISSN 0003-6870. Link
2. Fredericson, M., & Moore, T. Muscular balance, core stability, and injury prevention for middle- and long-distance runners. Phys Med Rehabil Clin N Am. 2005;16(3):669-689. Link
3. Page, P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. Link
4. Kendall, FP. McCreary, EK., & Provance, PG. Muscles: Testing and Function with Posture and Pain. 5th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005.
5. Neumann, DA. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 2nd ed. St. Louis, MO: Mosby; 2010.
6. Castien, RF., Blankenstein, AH., van der Windt, DA., et al. The effectiveness of manual therapy, physiotherapy, and treatment by the general practitioner for nonspecific neck pain: a randomized controlled trial. Ann Fam Med. 2012;10(3):209-215.
7. Chung KC, Spilson SV. The frequency and epidemiology of hand and forearm fractures in the United States. J Hand Surg Am. 2001;26(5):908-915.

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