Are you reading this while hunched over a laptop or scrolling through your phone? If so, you aren’t alone. Many of us spend a significant portion of our day folded forward, which often leads to that all-too-familiar stiffness in the upper back and shoulders.
In the UK, back pain is responsible for 50 million lost working days every year, so taking small steps to look after your posture throughout the day is vital. At our Walthamstow clinic, we frequently see patients struggling with “laptop back” and neck tension caused by poor ergonomic setups and long hours at a desk.
To help you find some quick relief, I’ve shared a lovely, simple stretch in my latest video that you can do right at your desk.
The Easy Upper Back & Shoulder Stretch
This exercise is designed to reverse the “hunch” and open up your chest and shoulders. Here is how to do it:
1. Sit upright in your chair, ensuring your feet are flat on the floor.
2. Place both of your hands on the back of your neck for support.
3. Pull your elbows backwards as far as is comfortable.
4. Gently lean your head back to look up at the ceiling.
5. Very slightly lean your upper back backwards, feeling the stretch through your chest.
6. Hold this position for 5 to 10 seconds before returning to a relaxed, normal sitting position.
Why it works
By pulling the elbows back and extending the upper spine, you are actively counteracting the forward-slumping posture that strains the muscles and joints of the neck and shoulders. It’s a quick way to reset your posture and give your body a much-needed break from the screen.
Need more help?
While daily stretches are a fantastic way to manage tension, sometimes your body needs a bit more support. At Sarah Oliver & Associates Osteopathy, we use a combination of osteopathy, exercise, and ergonomic advice to help reduce pain and support your body’s natural healing process.
If you are struggling with persistent back, neck, or shoulder pain, our team—Antonieta, Nadia, and myself—are here to help at Ashlins Natural Health in Walthamstow.
Book an appointment online to get 1:1 help for neck and upper back pain.
I'm an Osteopath in Walthamstow, East London E17.