Are Your Employees Pain-free? Here Are 5 Stretches That Can Help

Morgan Grant

Working at a desk doesn’t make your employees immune to back and neck pains. Employees who sit for long periods can suffer from stiff and achy muscles due to inactivity and poor posture. These five stretches can help prevent minor back and neck pain from becoming something more serious – all without getting up from your chair.

The Stretches

Seated Twist Stretch

Seated Twist

  1. Start facing forwards in your chair. Your back should be straight.
  2. Bring both arms to one side of your chair.
  3. Use the armrest and pull, creating a twisting motion.
  4. Repeat on the other side.

Clasp Stretch

Seated Upper Back Stretch

  1. Sit up straight in your chair.
  2. Clasp your hands in front of you.
  3. Lower your head in line with your arms, creating an arch in your back.
  4. Press and hold for 10 to 30 seconds.


Seated Hip Stretch

  1. Begin sitting upright in your office chair.
  2. Fold your left leg across your right knee (making a 90-degree angle with folded leg).
  3. Remain relaxed, with your back straight.
  4. Inhale. On exhale, bend forward from waist, keeping the back straight as you do so.
  5. Reach your hands down to the floor, allowing your arms to hang relaxed from shoulders.
  6. Hold for five long breaths. Release and sit back up.
  7. Repeat on the other side.

Neck stretch

Head Tilt (Neck Stretch)

  1. While sitting in your chair, relax your shoulders.
  2. Let those tight upper back and shoulder muscles relax. You’ll know they’re relaxing when your shoulder blades slide down your back slightly.
  3. Remain in place and tilt your head and neck in one direction. Feel the stretch on the opposite side.
  4. Push your head gently with your hand for reinforcement.

Seated Lower Back Stretch

  1. Sit forward in your chair.
  2. Bring one of your knees to your chest.
  3. Use your hands to grab the shin of your raised leg and gently pull it toward you.
  4. Keep your back completely straight. Hold this stretch for 30 seconds.
  5. Relax and repeat with your other leg.

Even the smallest measures of prevention can help lower workers’ comp claims, and protect the health of your employees. Share this article, and encourage wellness through stretching in your office.

A special thanks to our wonderful Concentra clinicians who helped us with the stretching demonstrations for this article.