Pain Free Working
Exercises

Core Exercises for Neck Pain

It’s strange to think that working your core would provide neck pain relief.

But think about it. You need strength in your core to support the rest of your body. After all, your spine is part of your core, which is connected to your neck. Ergo, a strong core can hold up your neck, reducing the fatigue in your neck that results in neck pain.

So let’s get to it then. Here are some core exercises to avoid neck pain in the office.

Chair Stand

Sit up straight with your feet hip-width apart. With your hands on your thighs, inhale and flex your abdominal muscles, then exhale as you slowly stand up. Slowly sit back down as you inhale. Repeat for 8-10 reps.

Staggered Chair Stand

Start off in the same position as Chair Stand, but move your right foot slightly forward so it lines up with your left toes. Inhale to flex your abs, then exhale as you slowly stand up. Slowly sit back down as you inhale. Repeat for 8-10 reps, then switch positions and repeat.

Single Leg Raise

Sit up straight with your feet flat on the ground and hands on your thighs. Exhale to slowly lift to straighten your right leg, then inhale to bring your foot back down. Do 8-10 reps, and repeat for the left leg.

Calf Raises

Stand tall behind your chair, with feet hip-width apart. Make sure your weight is evenly distributed. Hold on to the chair for balance. Flex your abs, and exhale as you lift your heels off the ground as high as you comfortably can. Inhale as you slowly lower back down to the ground. Do this for 8-10 reps.

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.