For many desk-based workers, hours spent sitting can lead to neck tension, shoulder pain, and aching backs. However, making small changes in your posture, workstation setup, and daily movement can significantly improve your comfort and health.
The Key to Wellness at Work: Prevention is Better than Cure
Instead of waiting for discomfort to strike, start with the basics: set yourself up for success with an ergonomic workstation and good posture habits. BackCare, the UK charity for back health, offers these essential tips to position yourself correctly at your desk:
Head and shoulders in line: Keep your ears aligned over your shoulders, not pushed forward.
Sit back and lengthen: Sit all the way back in your chair and focus on keeping your spine as long and straight as possible. Use a small cushion or rolled-up towel in the small of your back for extra lumbar support.
Mind your angles: Keep hips at a 90-degree angle (or slightly more) with knees bent at 90 degrees and feet flat on the floor. Use a footrest if needed.
Keep wrists and elbows relaxed: Elbows should stay close to your body, bent at 90 degrees, and wrists flat and supported on a soft surface.
When working at a screen, make sure to:
Adjust your screen height so you’re looking straight ahead—not up or down.
Keep the screen about an arm’s length away.
Use a separate keyboard and mouse if you’re working on a laptop, ensuring your forearms remain horizontal and your wrists neutral.
By aligning your body properly, you reduce strain and allow your muscles to work more efficiently, which means fewer aches and better focus.
The Importance of Movement
Even with the perfect posture, staying still for hours on end isn’t ideal. Movement is vital for preventing tension, improving circulation, and keeping your body strong. That’s where Pilates comes in. Pilates not only builds core strength but also helps to counteract the effects of sitting by improving posture and relieving tightness.
Here are six exercises to incorporate into your day:
1. Windows
This exercise combats upper back and shoulder tension, especially if you tend to hunch over your screen.
Starting Position: You can do this sitting, standing or even lying on the floor! I’m going to cue this as if standing: Stand tall with your best posture (relaxed through the body—don’t tense your shoulders up!).
Reach the arms forward so they are parallel to the floor, palms facing down.
Keeping the arms parallel, bend the elbows, bringing them as far back as you can.
Rotate the arms into a ‘goal post’ position, forearms perpendicular to the floor.
Reach the arms overhead toward the ceiling, straightening the elbows.
Return the arms to parallel with the floor.
Repeat 10 times.
2. Cat-Cow
This helps work through a stiff lower back and keeps the spine mobile.
Starting Position: On your hands and knees in a tabletop position.
Inhale as you arch your back, letting your belly drop toward the floor (Cow).
Exhale as you round your back, tucking your chin and looking toward your naval (Cat).
Repeat for 10–15 breaths.
3. Threading the Needle
This exercise focuses on spinal rotation, keeping it flexible and mobile to prevent stiffness.
Starting Position: On your hands and knees in a tabletop position.
Inhale and check your posture (long neutral spine, arms straight, neck long). Pick up your right hand and place it under your chest, palm facing up.
Exhale, rotate the head, neck, and spine to the left, threading the right arm under the left. Bend the left elbow to allow the ribcage to rotate.
Inhale, press through the left arm to return to the starting position.
Exhale, open the right arm out to the side (forming an ‘L’ position with the arms),
Rotate your chest to the right, the right hand will lift toward the ceiling.
Perform 6–8 repetitions on one side, then switch sides.
4. Superman
This works the back of the body, glutes, and shoulders, counteracting the effects of sitting.
Starting Position: On your hands and knees in a tabletop position.
Inhale, check your posture (long neutral spine, neck long).
Exhale, slide the left leg along the mat and reach the right hand forward. Keep both in contact with the mat.
Continue to exhale, simultaneously lengthening and lifting the left leg and right arm. Avoid arching your back.
Inhale, lower the arm and leg to touch the floor, maintaining control.
The torso should remain still throughout the exercise (don’t arch through the low back)
Perform 6–8 repetitions on each side.
5. Dart
A brilliant posture exercise that strengthens the muscles along the spine.
Starting Position: Lying flat on your front, arms by your sides (palms facing up), legs relaxed.
Inhale, release and relax your shoulders and legs.
Exhale, extend the upper spine sequentially, starting by sliding the tip of the nose forward, lifting the back of the skull, and engaging the upper back. Keep the lower ribs in contact with the mat.
Simultaneously, lengthen and lift the arms slightly, rotating at the shoulder joint to widen the collarbones.
Inhale, hold the position, feeling the length in your spine.
Exhale, return the spine and head to the mat.
Repeat 10 times.
6. Bridge
This strengthens the glutes and hamstrings while improving hip mobility.
Starting Position: Lying on your back, knees bent, feet hip-width apart and close to your glutes, arms by your sides (palms down).
Inhale, feel the back of your pelvis, ribcage, and head heavy into the mat. Maintain the natural curve of your spine.
Exhale, press your feet into the mat to lift your hips straight up, forming a diagonal line from your armpits to your knees.
Inhale, return your hips to the mat with control, maintaining your neutral pelvis and spine.
Perform 8–10 repetitions.
Two Quick Workouts
You can set these out as two short workouts that you can do in under 10 minutes. Alternate between the workouts every day or every other day:
Workout 1
Cat-Cow
Superman
Dart
Workout 2
Windows
Threading the Needle
Bridge
Prioritise Rest Too
Movement during the day is crucial, but don’t underestimate the power of quality sleep. Rest gives your body the chance to repair and recover. Read my blog post on the importance of a good night’s sleep to learn how sleep supports your overall health and Pilates practice.
Start Small, Feel Big
By combining simple changes to your workstation, practicing better posture, and incorporating a few key Pilates moves into your daily routine, you can drastically reduce the physical toll of desk work. Remember, your body is designed to move - so let it!
If you want more guidance or a tailored plan to feel your best at work, why not join a Pilates class or book a one-on-one session with me at Core Pilates.
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