Desk Pain Fix — A 10-Minute Routine to Undo Sitting
August 25, 2025
A quick intro
Perfect posture isn’t the goal—moving more is. Small, regular breaks beat long, rigid sitting.
The “every 30 minutes” rule
Stand, walk, or do 1–2 quick moves for 60–90 seconds.
Set a gentle reminder on your phone or computer.
The 10-minute reset (any time of day)
Neck nods: 8 slow reps
Shoulder rolls: 10 each way
Thoracic opener (hands behind head, gentle back-bend): 8 reps
Hip flexor stretch (half-kneel): 2×30s each side
Ankle pumps/circles: 20 each side
2-minute brisk walk
Fast setup checklist
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Screen at eye height, keyboard close, elbows near 90°, feet flat.
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Chair: hips slightly higher than knees; use a small lumbar support if helpful.
When soreness means “stop”
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If pain is sharp, spreading, or lasts into the next day, reduce range or reps.
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Try smaller movements more often.
The takeaway
Frequent mini-breaks plus a short daily reset reduce neck, shoulder, and back tension.
A licensed physical therapist can personalize moves for your body and job.