Combat the toll of sitting and feel better at your desk and beyond
If you work at a desk all day, you’re not alone—and neither is your back pain.
At Neurohealth Wellness, we often see office workers from Allambie Heights, Brookvale, and surrounding Northern Beaches suburbs struggling with tight hips, sore shoulders, and stiff lower backs. The culprit? Prolonged sitting.
Even with an ergonomic setup, too much time in a chair leads to reduced joint mobility, underused postural muscles, and overactive hip flexors. But the good news is: with the right daily movements, you can counteract the toll of sitting and protect your spine, muscles, and joints for the long term.
Here are five foundational exercises we recommend every office worker incorporate into their day. No gym membership required—just a bit of floor space, consistency, and a commitment to move better.
1. Trap-3 Raise – Posture Power-Up
Sitting slumps the shoulders and shuts down your postural muscles. The Trap-3 Raise reactivates your upper back—specifically the lower trapezius—helping you stand taller and reduce tension through the neck and shoulders.
How to Do It:
No equipment needed:
- Stand facing a blank wall.
- Hinge forward slightly with a straight spine.
- Raise your arms into a “Y” shape.
- Squeeze your shoulder blades down and together at the top.
- Perform 3 sets of 12–15 reps using no or very light weight.
Pro Tip: Focus on slow, controlled movement. Don’t shrug—think “shoulders down, chest proud.”
2. Full-Range Pullover – Chest & Shoulder Opener
Your chest muscles get tight from typing and scrolling. The Full-Range Pullover helps open the front of the body while gently strengthening the shoulders and upper back.
How to Do It:
- Lie on your back on a firm surface (a foam roller or rolled-up towel under your spine can enhance the stretch).
- Hold a light weight or water bottle above your chest.
- Slowly lower it behind your head while keeping your arms straight.
- Pause for a 5-second stretch at the bottom.
- Return to the start.
3 sets of 5 reps with a slow hold.
No weights? You can simply extend your arms overhead and focus on deep breathing into your ribs.
3. QL Raise – Target Your Deep Core
The Quadratus Lumborum (QL) muscle is a key stabiliser of the spine. It’s often neglected in training—but not at Neurohealth Wellness. Strengthening the QL helps relieve lower back tension and improve spinal stability.
How to Do It:
- Lie sideways over a rolled towel or edge of a couch so your body bends sideways.
- With one hand supporting your head, gently lower and lift your upper body sideways, like a side crunch.
- Keep the movement controlled and small—don’t overdo it.
3 sets of 8–10 reps per side.
4. 45-Degree Back Extension – Undo the Sitting Slouch
One of the most important moves to restore your spinal health. Back extensions strengthen your posterior chain: the glutes, hamstrings, and spinal erectors—key muscles for standing, walking, and lifting without pain.
How to Do It:
No equipment? Try this at home:
- Lie face-down on the floor with hands lightly behind your head.
- Engage your glutes and slowly lift your chest off the floor, keeping your neck neutral.
- Lower with control.
With a bench or support:
- Perform on a 45-degree back extension bench if available.
- Hinge forward, then rise until the spine is in line with the legs.
3 sets of 12–15 reps.
5. Couch Stretch – Open Up Tight Hips
The ultimate stretch for anyone who spends more than 4 hours a day seated (which is most of us). The couch stretch lengthens the quads and hip flexors, helping to restore hip extension—vital for walking, running, and standing tall.
How to Do It:
- Place one foot behind you on a couch or wall.
- The opposite leg steps forward into a lunge.
- Tuck the pelvis under (posterior tilt), squeeze your glutes, and stay upright.
- Hold for 30 seconds per side, repeat 2–3 rounds.
Pro Tip: This stretch is intense. Use a cushion under the knee if needed and breathe deeply.
How Often Should You Do These?
We recommend doing these daily, especially if you're spending more than six hours a day seated. Consider pairing them with short walking breaks and posture resets throughout your workday.
A suggested daily routine might look like:
- Morning: Couch stretch + Trap-3 Raise
- Midday: Back extension + QL Raise
- Evening: Full-range pullover + gentle mobility work
Why It Matters – Beyond Pain Relief
These moves do more than ease discomfort. They help:
- Rebalance your body to move how it was designed
- Prevent chronic issues like sciatica, disc irritation, and headaches
- Improve productivity and mental clarity through better circulation and posture
- Enhance mobility so you can enjoy activities like walking, surfing, or playing with your kids pain-free
Final Thoughts from the Team at Neurohealth Wellness
Pain from sitting isn’t just “part of the job”—it’s a signal your body needs movement, variety, and support. These five simple exercises can dramatically reduce the wear and tear that builds up over time at your desk.
If you’re unsure where to start, or if you’re already dealing with aches and pains, our chiropractors are here to help. We don’t just crack backs—we assess movement patterns, release restrictions, and tailor rehab exercises to restore function and prevent future flare-ups.
Located in Allambie Heights on Sydney’s Northern Beaches, Neurohealth Wellness helps busy professionals regain mobility, reduce pain, and live healthier, more resilient lives.
📞 Call us on (02) 9905 9099
🌐 Book online: www.neurohealthwellness.com.au/booking
Further Reading
This article delves into how tight hip flexors, often resulting from extended periods of sitting, can lead to back pain and poor posture. It complements the Couch Stretch exercise by providing readers with a deeper understanding of the underlying issues.
This blog offers insights into disc injuries, a common consequence of prolonged sitting. Linking to this article can provide readers with information on the importance of exercises like the 45-Degree Back Extension in preventing such injuries.
While focusing on foot health, this post emphasizes the importance of a strong foundation for overall posture and balance. It can be linked to highlight the holistic approach to combating the effects of sitting.
References
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- Collins, F. Sitting: Pressure ulcer development. Nursing Standard.
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- Van Deursen, D., Goossens, R.H., Evers, J.J., Van Der Helm, F.C., & Van Deursen, L.L. Length of the spine while sitting on a new concept for an office chair. Applied Ergonomics.
- Dean, C. Sitting balance I: trunk–arm coordination and the contribution of the lower limbs during self-paced reaching in sitting. Gait & Posture.
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