Back pain is ruining your mood every day? Don’t worry, you are not alone.

Taking out time to go to the gym could be difficult with a chronic 9-to-5 routine, but working out doesn’t always require a gym membership or switching into sweats and sneakers. To eliminate the negative effects of sitting all day long, try to move, often, reverse your posture, and finally, EXERCISE!

Want to learn how to stay active at your desk throughout the day? Here are some powerful exercises to perform to combat sitting all day.

The Benefits of Desk Exercises

Sitting for extended periods can lead to some severe complexities. Lack of movement doesn’t just harm your health but it can have an immediate effect on your work performance and engagement. 


According to research by the American College of Sports Medicine and the Journal of Workplace Health Management.

  • 60% of employees stated that their mental performance, management skills, and ability to meet deadlines improved on days they exercised.
  • 27% of employees reported higher levels of “dealing calmly with stress” on workout days.
  • 41% of employees recorded higher rates of “feeling motivated to work” on exercise days.

1. Office Chair Back Stretch

Move both hands behind your back and around the office chair while sitting. Once you have a good grip, stretch your back and move your chest forward. Hold each stretch for 25 seconds and repeat 5-7 times.

2. Calf Raises

A break from sitting never goes wasted. Start by standing up and try at least 20 calf raises. Make sure to keep your legs straight and raise yourself by rolling up onto the ball of your foot while stretching your calf.

3. Seated Lat Stretch

Want to get a nice lat stretch? Begin by raising your arm above your head and bend it slightly crossed your body. Grab your wrist with the opposing arm and gently pull down to get a more extensive stretch. Hold for 25 seconds, repeat 5-7 times.

4. Reach for the Sky

This is definitely everyone’s favorite! Start by interlocking both hands above your head and palms facing the ceiling. Sit straight up, then push your palms above until the spine is completely stretched. You should feel a nice stretch in your back. Make sure to keep your shoulders loosened and relaxed. Hold for 25 seconds, repeat 5-7 times.

5. Hamstring Chair Stretch

Straighten your legs while resting, and fold your body towards the toes. Make sure to keep your back straight. Hold for 25 seconds, repeat 5-7 times.

6. The One Arm Hug

Start by taking your arm across your body and place it on the back of your opposing shoulder. Use your other arm to push back on the elbow to get a deeper stretch. Hold for 25 seconds, repeat 5-7 times each arm.

The Takeaway

If you can’t leave your desk alone, following any type of movements and exercises throughout the day is a great way to improve your physical activity. But, if you can, make sure to go for a walk around the block. Any activity during your workday is a win-win, and both your mental and physical health will thank you later.