5 Desk Exercises to Reduce Back Pain While Working from Home:

Have you ever stood up after hours of desk work only to feel a stiff, aching back?
As a remote worker myself, I’ve felt that discomfort many times. Long hours at a desk can silently take a toll on your spine. Working from home seems relaxing — until we find ourselves stuck in the same chair for 8 straight hours, hunched over a laptop. Most of us don’t have ergonomic setups, and with little movement throughout the day, back pain becomes a daily struggle.
But the good news? A few simple desk exercises can bring real relief — and I’m sharing 5 of the best ones today that you can start using right now!

5 Simple Desk Exercises to Reduce Back Pain:

1. Seated Spinal Twist:

Sit straight in your chair. Place your right hand on your left knee and gently twist your upper body to the left. Hold for 10–15 seconds. Repeat on the other side. I try it every now and then.

“Woman performing seated spinal twist yoga pose on mat”

Benefits: Improves spinal mobility and posture.

2. Neck Rolls

Sit comfortably. Gently roll your head clockwise, then anti-clockwise.
Do this slowly for 20–30 seconds. Try this when you’re on a long Zoom call — no one will even notice you’re stretching! It’s a discreet yet effective way to release neck tension.

"Woman performing neck roll — a simple desk exercise to reduce back pain while working from home"

Benefits: Releases neck tension from long screen time

3. Shoulder Blade Squeeze

Sit tall and pull your shoulder blades together as if trying to hold a pencil between them.
Hold for 5 seconds, relax. I usually repeat it 10 times.

"Woman doing shoulder blade squeeze — a simple desk exercise to improve posture and reduce upper back pain while working from home"

Benefits: Improves posture, reduces upper back stiffness.

4. Desk Cat-Cow Stretch

Place your hands on your desk. Arch your back (cow).
Then round it (cat), slowly moving through the motions.

"Woman performing desk cat-cow stretch at a table to relieve lower back pain and improve spine flexibility while working from home"

Benefits: Relieves lower back pressure and improves spine flexibility.

5. Seated Forward Fold

Sit at the edge of your chair. Keep your feet flat. Slowly bend forward, trying to touch your toes. Hold for 10 seconds. I usually do this 2–3 times.

"Woman doing seated forward fold on a chair — a simple desk stretch to relieve lower back tension and improve flexibility while working from home"

Benefits: Stretches your hamstrings and lower back

When Should We Do These Exercises?

👉 The best times are:

Every 2–3 hours during work
After long meetings or lunch break
Before ending your workday to relieve tension

Even just 5 minutes of movement every few hours can dramatically improve our posture, reduce pain, and even help us focus better.

💡 Final Thought

Back pain doesn’t have to be a remote work side-effect.
Start with these 5 exercises today — no special gear, no yoga mat, just your chair and a few quiet minutes.
Your body will thank you. 🙌

👉 Which of these exercises will you try first? Let us know in the comments!