Over the past months, the whole world is facing a new normal of maintaining a social distance. The workforce industry had to amend its ways of working and keep themselves going.

We are still working, but the only difference is that we are now less physically active and spoiling our posture. We might ignore it, but it has a significant impact on our spine and posture.

Why is the correct posture essential?

Our spine is the natural support that keeps our body in shape and keeps us walking. Our spinal cord is home to many nerves; it has ligaments and muscles attached that help us in many ways. Our spine is the flexible set of bones that help us bend and stretch without any fear.

Maintaining a proper posture is essential to protect our nerves and muscles. If we are flexing our neck for long hours, the muscles will get strained, and we might experience excruciating pain and neuromuscular spasms.

Taking care of our body positions and posture can help us reduce pain, increase energy levels, improve circulation and digestion, and fewer headaches.

Before your posture goes utterly wrong due to remote working and without a break, here are six stretch exercises that can alleviate your neck and back pain.

Neck exercises

  1. Tilt it forward and backward

While working at home, we often ignore the short breaks. Sitting in one position with your neck bent can cause pain. You can try tilting your neck forward and backward. Here are a few stretching exercises that you can do without leaving your seat.

  • Straighten your back, and your head squarely over the shoulder, tilt your chin toward your chin and hold that position for 15-30 seconds. Lift your head back slowly to a healthy posture.
  • For backward tilt, lift your chin upward facing the ceiling and bring your skull base toward your back. Sustain this position for 10 seconds before restoring your normal neck position.
  • Repeating these exercises will keep the strain away from your neck.
  1. Tilt it to the side

To do this stretch exercise, you will need to leave that cozy sofa and stand with your feet hip-width apart. Position your arms alongside your body. All you need to do is:

  • Tilt your head gently towards your shoulder and touch your ear with it, without moving the shoulder upwards. 
  • Upon feeling the stretch, hold it for 5-10 seconds and return to natural posture. Recap the same procedure for the left side.
  • To stretch a little more, you can place your hand over the top of your head and press lightly.
  1. Roll your shoulder

Another way to ease your stiff or painful neck is to roll your shoulders to provide a stretch. Our muscles need relief too if they are put to work vigorously, they might undergo wear and tear. Shoulder roll works best if you are standing.

  • Move your shoulders in a circular motion for about 15-30 seconds while standing with your back straight. Roll them in a forward direction
  • Repeat the same procedure for moving your shoulder backward.

  1. Rotate on chair

Are you tired of sitting on the same sofa for long, and your back is yelling for some relief? How about grabbing your nearest chair to relieve the pain. All you need to do is:

  • Sit sideways on a chair with your back straight.
  • Rest your side on the back of the chair.
  • Without moving your legs, move your torso to the right and reach for the chair’s back.
  • Moving your torso will loosen your muscles, allowing you to stretch more profound and more in-depth while you hold your upper body.
  • The chair rotation will give your back muscles a bit of relief.

While we are working in a sitting position, our lower back endures much pressure, and it also depends on how we are sitting. The rotation exercise relieves the lower back muscles.

  1. Strengthen your back

If you are experiencing more back pain than usual, you might need to follow exercises that strengthen your back muscles. One of the most common strengthening exercises is standard planks. Here is how you can do it

  • Place your hands on the ground. Slightly more extensive than your shoulder length and directly under your shoulder
  • By grounding your toes, squeeze those gluteal muscles to stabilize the body 
  • Keep your back straight and your neck by looking at one spot, your head shall be in line with your spine.
  • Once you get into a stable position, remain in that position for about 60 seconds.
  • Repeat it daily and gradually increase the timings. 
  1. Stretch against a wall

Stretching against the wall may look similar to the chair rotation but involves your whole body. You can do the wall stretch by standing with the right side of your body facing the wall. 

  • Bend your right arm at the elbow, whereas placing your forearm at the wall. Make sure that your arm forms a 90-degree angle with the elbow.
  • Placing your right foot forward, twist your body to the left, allowing maximum stretch to your upper body and shoulder.
  • Hold the stretch for a few seconds before returning your body to the starting position.
  • Now repeat the same procedure by placing the left foot forward and moving the body to the right side. Repeat it once or twice a day.


It is vital to take some break or slowly build a routine that involves moving our muscles once we have done with work.

Exercise is an excellent physical activity to keep our muscles stress-free, but it requires a slow build-up. If you have never done any training before, you need to keep your timing short even if you are stretching muscles.

A wrong or extended search can pull your muscles, and you might end up with a doctor. Exercise alone cannot relax your muscles if your diet is lacking the necessary nutrients.

Don’t forget to enjoy working from home, but do look after your body postures and diet.

Many of us are unaware of keeping a proper posture. With the work from home our trend, our position is getting worse day having a lousy sitting posture; you can use bracesy posture correctors to help you regain your posture back and reduce pain.

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