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3 Exercises That Can Keep Your Neck and Back Happy While at Work

Many people are sitting at their work station for hours on end while working from home or at the office. Prolonged sitting can create increased neck and back stiffness, particularly if you do not change positions frequently during the day.

Here are 3 exercises that you can do to change positions and ease the strain of prolonged sitting at work. You don’t have to do them all at the same time. Perform 1 exercise 3-5 times and walk around the room for 1-2 minutes. Try to do a different exercise every 45-60 minutes if you can!

Countertop flexion


Doorway stretch


Cervical extension with towel roll support


As always, keep stretches light and comfortable. These exercises should feel good. If they don’t, or you have persistent neck and back pain, stop the exercises and contact Omaha Physical Therapy Institute. One of our physical therapists would be happy to evaluate your situation and make recommendations.

Marc Hunley, PT, DPT

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