Working From Home? 5 Exercises To Keep You Pain Free.

Working From Home? 5 Exercises to Keep You Pain-Free

If you spend long hours working from home, you’re not alone — and neither are the aches that come with it. Stiff necks, tight hips, and sore backs are all common results of sitting for extended periods in front of a screen.

The good news? You can prevent much of this discomfort with a few simple exercises and better desk habits.

Here are five quick movements you can do every hour to keep your body moving, loosen tension, and stay pain-free throughout the day.

1. Bruegger’s Stretch (30 seconds)

This classic stretch opens your chest and counteracts the slouched position most people fall into when typing.

• Sit tall or stand upright.

• Turn your palms outward, drawing your shoulder blades gently together.

• Keep your chin tucked slightly and hold for 30 seconds.

2. Neck Rotations (4 x 5 seconds)

Release built-up tension in your neck from staring at screens.

• Slowly rotate your head to one side until you feel a gentle stretch.

• Hold for five seconds, then repeat on the other side.

• Perform four reps each direction.

3. Seated Thoracic Rotations (2 x 30 seconds)

This helps maintain mobility through your mid-back.

• Sit upright with feet flat.

• Cross your arms over your chest and gently rotate from side to side.

• Perform for 30 seconds in each direction.

4. Kneeling Hip Flexor Stretch (2 x 30 seconds)

Sitting shortens your hip flexors, which can lead to low-back tightness.

• Kneel on one knee with your other foot flat in front.

• Tuck your pelvis slightly and lean forward until you feel a stretch through the front of the hip.

• Hold for 30 seconds, then switch sides.

5. Kneeling Thoracic Rotation (2 x 30 seconds)

This movement combines hip stability with upper-back rotation.

• Begin on hands and knees.

• Place one hand behind your head and rotate gently through your spine, opening your elbow toward the ceiling.

• Perform for 30 seconds on each side.

A demo of these exercises can be found here on YouTube.

Why Movement Is the Key to Better Posture

The Australian Physical Activity Guidelines highlight the importance of breaking up sitting time throughout the day. Prolonged stillness, not posture itself, is what causes discomfort.

Read the full guidelines here.

Your body thrives on movement — the more often you change positions, the less stiffness you’ll feel.

Setting Up Your Desk for Success

To prevent strain and support good posture:

• Sit right back into your chair so the backrest supports your lower spine.

• If your chair lacks lumbar support, roll up a towel and place it in the small of your back.

• If you use a standing desk, alternate between sitting and standing every 30–45 minutes.

Remember: there’s no single “perfect” posture. The best posture is the one that allows you to move freely and comfortably.

And if you needed another reason to stay active — research shows that just one hour of high-intensity exercise can reverse the negative metabolic effects of sitting for eight hours (BJSM, 2019).

The Takeaway

Working from home doesn’t have to mean living with tension and pain. Move often, vary your position, and incorporate these simple stretches into your daily routine. A little movement goes a long way toward improving both comfort and long-term musculoskeletal health.

Book Your Appointment

If you’re experiencing tightness, stiffness, or posture-related pain from working at a desk, our experienced osteopaths can help you move and feel better.

• Meet our South Yarra osteopaths
• Explore our Osteopathic Clinic in South Yarra
• Book appointment online

Written By Dr. Ashby Smith (B.HSc, B.HSc + B.ApSc (Osteopathic Medicine)) - Associate Osteopath, Osteopathic Movement, South Yarra.