Pain Free Working
Exercises

4 Exercises to Relax Your Upper Back

Looking for a way to get the stress out of your upper back and shoulders?

A massage is always nice at the end of the work day spent behind a desk, but if you can’t make it to the spa, you can also do these back exercises throughout your shift.

Neck Circles

Sit up with your back straight and relax your shoulders. Place your hands on your lap. Bring your chin down to your neck, then slowly bring your right ear to your shoulder. Next, roll your neck back so your head is tilting back. Bring your left ear to your left shoulder, then return to the front with your chin to your chest. Do up to 10 rotations, then switch directions and repeat.

Shoulder Rolls

Sit up straight with flat feet on the ground. Relax your shoulders and keep your arms on your sides. Bring your shoulders to your ears, then roll them back and continue making circles with your shoulders. Make 5 circles, then make 5 circles in the other direction.

Shoulder Raises

Starting in the same position as shoulder rolls. Lift your shoulders to your ears, inhale and squeeze the shoulders for a couple of seconds, then slowly release your shoulders as you exhale. Do up to 10 reps for every set.

Elbow Touches

Sit upright with your feet flat on the ground. Point your elbows to your sides, touching your shoulders with your fingertips. Inhale, then bring your elbows to touch in front as you exhale. Bring your elbows back to the sides on your inhale. Do up to 10 reps per set.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.