How to take care of your spine while working at a desk? 10 exercises and habits

2026-04-13

Did you know that a sedentary lifestyle is called “the smoking of the 21st century”? A static mode of work negatively affects our circulation, metabolism, and posture. However, taking care of your fitness does not have to mean long hours of training after work. The key to success is passive activity and regular micro-movements that you can perform without stepping away from your projects.

Discover our guide to an active office – from simple exercises to solutions for those who... do not like exercising.

Set of exercises at the desk – make sure you move during work

You do not need sportswear or a gym. You can do these exercises during a coffee break or while reading a report.

Recommendation

Choose 2-3 different exercises every hour.

1. Shoulder and neck circles (Release tension)

Sit upright and perform 10 slow backward shoulder circles. Then gradually lower your ear toward your shoulder (left/right).

Benefit: Relaxes the muscles and helps prevent tension headaches.

2. Wrist stretching (For those who type a lot)

Extend your arm in front of you, point your hand upward with your fingers up, and gently pull them toward you with the other hand. Repeat with the fingers pointing downward.

Benefit: Prevention of carpal tunnel syndrome.

3. Straightening your legs under the desk (Boost circulation)

While sitting, straighten your leg under the desk and tighten your thigh muscles. Hold for 5 seconds, repeat 10 times for each leg.

Benefit: Prevents blood pooling and the feeling of “heavy legs”.

4. Torso twists in the chair (Spinal mobilization)

Grab the backrest of the chair on the left side with your right hand and perform a gentle torso twist. Hold for 10 seconds and switch sides.

Benefit: Makes the spine more flexible and “unlocks” the back after long sitting.

5. "Drawer" (The slayer of "tech neck")

Sit upright and pull your chin straight back horizontally, creating a so-called "double chin". Do not tilt your head up or down. Hold for 5 seconds. Repeat 5 times.

Benefit: Relief for the neck and cervical area.

6. Writing with your feet (Wake-up call for circulation)

Lift one foot about 5 cm above the floor. “Write” your name in the air with it or draw a simple shape (e.g. a star). Switch legs.

Benefit: Mobilizes the ankle joints and lowers the risk of swelling.

7. Eye yoga (The 20-20-20 rule)

Every 20 minutes, look at an object 20 feet away (about 6 meters) for 20 seconds.

Benefit: Reduces digital eye strain and burning eyes.

8. "Invisible Chair" (Glute activation)

While sitting, squeeze your glutes tightly as if you wanted to lift yourself slightly above the seat. Hold the tension for 10 seconds and relax. Repeat 10 times.

Benefit: Counteracts the effects of sitting for many hours.

9. Pressing the desktop (Straightening your posture)

Place your palms flat on the desktop. Press them down firmly while straightening your back and pulling your shoulder blades together. Hold for 5 seconds.

Benefit: Activates the triceps and opens the chest.

10. "Cactus" (Opening the chest)

Raise your arms bent at the elbows (90 degrees) and pull your shoulder blades firmly toward each other. Hold for 10 seconds.

Benefit: Counteracts slouching.

Active breaks in the office: how to increase movement without exercise?

If desk exercises are not your thing, introduce simple habits into your routine that will naturally force your body to move. Every hour, take a 2-3 minute break for:

A walk for coffee or tea – choose the farthest vending machine or kitchen.
Looking out the window – let your eyes rest by focusing on a distant point (e.g. trees or the horizon).
A standing conversation – if the phone rings, stand up and walk around the room during the conversation.
Stairs instead of the elevator – even one floor will make a difference for your circulation.

Work ergonomics: Tools supporting activity at the desk

The most effective way to stay healthy in the office is to change a static workstation into a dynamic work environment. Thanks to modern Spacetronik solutions, your body stays in motion even when you are focused on work:

Solution	How does it support your movement?	Main health benefit	Ideal for...
Adjustable desks and frames	They allow you to work in sit-stand mode.	Relief for the spine and improved circulation.	Anyone who spends more than 4h at the computer.
Ergonomic kneeling chairs	They enforce an anatomically correct, upright posture.	Strengthening of the back muscles and no lower back pain.	People who tend to slouch.
Under-desk treadmills	They enable walking while typing or talking.	Calorie burning and better oxygenation of the brain.	People who do not have time for walks after work.
Anti-fatigue mats	They cushion and force micro-movements of the foot muscles.	Reduction of joint pain and leg fatigue while standing.	Users working at a standing desk.

Introducing activity into daily computer work does not require a revolution at all. Just a few minutes of simple exercises, a change of habits, and proper office equipment are enough to drastically improve your well-being. Invest in your health today by choosing solutions that work together with you.

FAQ

1. How can I get rid of neck pain after working at the computer?

Stretching exercises such as the “drawer” or shoulder circles will bring the fastest relief. In the long term, the key is to set the monitor at eye level and regularly change your position from sitting to standing.

2. What helps with burning eyes from the monitor?

Follow the 20-20-20 rule: every 20 minutes, look at an object 20 feet away (about 6 meters) for 20 seconds. Make sure your workstation is properly lit and position the monitor so that the top edge of the screen is at the level of your eyes.

3. How many breaks should be taken during computer work?

According to occupational hygiene rules, you should take at least a 5-minute break after every hour of work in front of a screen. Use this time to get up from your desk, take a short walk, or do simple stretching exercises.

4. How many steps per day should an office worker take?

To maintain metabolic health, a minimum of 7 000 – 10 000 steps per day is recommended. If work limits you, the solution is an under-desk treadmill, which allows you to rack up steps during online meetings or while replying to emails.

5. Is an electrically adjustable desk healthy for the spine?

Yes. An adjustable desk enables sit-stand work, which relieves the intervertebral discs, improves circulation, and prevents lower back pain caused by prolonged, static sitting.

6. How long should you stand daily at an adjustable desk?

A 2:1 ratio is recommended. For every hour of sitting work, there should be 30 minutes of standing. It is important not to stand all day, but to change positions regularly.

7. At what height should the monitor be at the desk?

The top edge of the screen should be at the level of your eyes or slightly below. Thanks to this, the head remains in a natural position, which prevents overloading the cervical spine.

8. Does an anti-fatigue mat really work?

Yes. The mat has a special structure that forces micro-movements of the muscles. This reduces the load on the joints and spine and prevents foot pain during prolonged standing at the desk.

9. What under-desk treadmill should I choose for home?

Choose a “walking pad” type model that is flat, quiet, and does not have high handles. It is important that the treadmill fits under an adjustable desk and has a speed range up to about 6 km/h, which allows comfortable walking while working.

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