5 Movement Snacks to Relieve Neck and Mid-Back Pain

Hey there! Quick check: how’s your posture right now? Is your head leaning forward? Shoulders rounded? Back hunched over? If you just sat up straighter reading this, you’re not alone—it happens to the best of us. And if your posture was already on point, congrats! You’re a step ahead of the game.

We’ve all heard the phrase “sitting is the new smoking,” and while it might sound dramatic, there’s truth to it. Hours of desk work can take a toll on your body, especially your neck and back. But don’t worry! In this post, we’ll talk about simple ways to manage neck and back pain while you’re glued to your computer for 6–8 hours a day.

These “movement snacks” won’t solve all your pain overnight, but they’re an excellent way to keep discomfort at bay and give your body some much-needed TLC throughout the day.

Why Movement Matters

Your body is an amazing, adaptable machine. It compensates, adjusts, and learns to live in the positions you spend the most time in. But here’s the catch: if you’re hunched over a desk all day, your body starts to think that’s its new “normal.” That’s why you might notice forward head posture, rounded shoulders, or a hunched back creeping in over time.

This can lead to challenges or pain during activities you love—whether it’s weightlifting, pickleball, Pilates, yoga, or even just carrying groceries. But the good news? A few small, intentional movements can break the cycle of inactivity and help your body feel its best.

Your Movement Snacks

Try these exercises throughout your workday. They’re quick, easy, and desk-friendly:

Shoulder Blade Squeezes

• How to: Sit tall and squeeze your shoulder blades together like you’re holding a pencil between them.

• Do: 10 reps with 5-second holds.

Seated Cat-Camel

• How to: Alternate between arching your back (lifting your chest) and rounding it (tucking your chin).

• Do: 10 reps.

Seated Rotation

• How to: Sit upright, gently twist your upper body to one side, and hold for a moment before switching sides.

• Do: 10 reps each side.

Chin Tucks

• How to: Gently tuck your chin back (like you’re giving yourself a double chin) and hold.

• Do: 10 reps with 5-second holds.

Seated Thoracic Extensions with Elbows Bent

• How to: Rest your elbows on your desk, lean forward slightly, and extend your mid-back.

• Do: 10 deep breaths.

Key Takeaways

Your body craves movement. There’s no such thing as a “perfect” posture—what matters most is regularly changing positions and staying active throughout the day.

If neck or back pain is getting in the way of your daily life, don’t wait! A local physical therapist can help you tackle those aches and pains, so you can get back to moving better and living fully. The sooner you address it, the sooner you’ll be ready to GRASP life without discomfort!

Ready to feel better? Book an appointment with us today and let us help you move pain-free!