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11 Quick Exercise Routines To Kick Those Work-At-Home-Aches’s Butt

Thank you for sharing !

Working from home can be painful !

Sitting in front of the computer ALL DAY and parts of your body really start to hate you.

And if you’re like me, the couch is where you get most of your laptop time.

Or the kitchen counter.

But no matter where you get your work done, we can all agree that we spend more time in one position than we ever did before we started working from home.

Right ?

So our bodies start to rebel by giving us headaches and pain in the neck, back and shoulders.  Even in weird places like our jaw and hips.

Seriously.  Take a look at how you’re sitting and tell me there’s no adverse effects on your joints and muscles.

Your head is pushed forward, isn’t it ?  Your feet aren’t on the floor, are they ?

Right now, I’m sitting cross-legged on my bed, laptop balanced on my ankle, neck crooked.  My hips are starting to hurt and I feel a headache welling up at the back of my head.  So what do I do ?  Normally, I would work through it until lunch time when I take a little break. After lunch, maybe moving to a different location or a standing position.  But the little aches and pains stick around.  Maybe a bit less pronounced since I moved to a new position, but still lurking in the background.

So today I got tired of the work-at-home-pain-in-the-neck and decided to kick it in the butt !

I found some easy and quick exercise routines that will relieve, or prevent, all those crazy little aches from the head to the hips.  I even list some all-over feel good ones.

And the best part:  No driving, no special equipment, no sweat.

Just open up another web browser and you’re ready to sneak in a quick exercise that can be done while you work, any time of the day.

Here they are:


Quick Exercise Routines To Rid The Pain While You Work

Exercise is so good for our bodies.  Besides the weight loss aspect, exercise stretches and strengthens our muscles so we feel better all day, every day.  I’m not a fitness fanatic, in fact I think working out is too much work.  I do try to stay fit, though, and I do it by exercising in short bursts.

And because I work on the computer all day, I’m prone to all sorts of aches and pains.  My posture sucks when I’m working. I know that.  So I do these exercise routines.


Head, Neck, Jaw Pain Relief

This chin tuck exercise really works for me ! It’s a little painful at first, but it’s an oddly good feeling pain. I do it several times a day, even while typing out this blog post.


Another good neck pain reliever is this one presented by the docs. on the show The Doctors. The Physical Therapist shows us how to stretch the neck muscles by pulling the head back. You want to make an “L” shape with your thumb and index finger, placing the “L” with your thumb on your chest and index finger on your chin and slowly pull your head back a few inches Ahhh…relief !


TMJ and the surrounding jaw muscles are pain points that a lot of people don’t associate with bad posture while sitting at the computer. I recently realized this, which is why I added this video to the list. Now I will say this, these two Physical Therapists are a little annoying, talking over one another, but the exercises do help me.


Upper Back and Shoulder Exercises

Typing on the computer affects the Trapezius (shoulder) muscles, which then affects the neck and head.  The stretches in this video concentrate on these upper muscles.


Tension in our upper back can creep up on us.  Using a rolled-up towel, these simple, no-impact exercises gently stretch the muscles of the upper back, shoulders and chest.


Quick AT-Your-Desk Exercises

Have 2 minutes to spare ? These quick exercises are great ways to get your blood flowing while standing at your desk. There’s a lot of moving going on here, so you might want to put on some loose fitting clothes 🙂 The instructor is pretty energized but very easy to follow. All you have to do is stand up, move your legs


The simple exercises and stretches in this video are a bit more slower paced than the previous one but they’ll make you feel just as good. Just stand in front of your desk and get moving. Simple as that.


Quick All Over Body Exercises

Before you start your day, loosen up your muscles. You’ll be glad you did. These balance and stretch exercises not only reduce fat (Yaaa !), they help you improve blood flow and relieve muscle aches.  I like doing some of these stretches before I start working…sitting in front of a computer really does a number on my neck and shoulders so stretching out beforehand prepares me for a long stint of computer work.


I love this quick Yoga routine, and I don’t even do yoga !  But, in only 10 minutes, I feel like I’m a yoga pro. And I feel pretty good afterwards, too.  This routine is pretty easy to do and it can be done in a small space, too. I like the energy of this instructor – makes exercise fun.


This 10 minute morning yoga video is awesome if you’re looking for ways to limber up before you get going.  What I really like about this routine is the emphasis on breathing – no better way to relieve stress than slow, deep breathing.  This is a beginner level exercise routine that’s easy to follow.  It goes over some basic neck / shoulder/back relaxation techniques, which are must-haves if you sit in front of the computer all day.


This is a fun video that has a 9 different exercises that will result in a flat belly. Yep, it’s true, my tummy is flatter. Some of the exercises are a bit on the advanced side, so feel free to skip them.



It’s Easy To Sneak In A Bit Of Exercise

It’s easy to sneak in a quick exercise routine at any time of the day, you just need to get moving. I know, easier said than done, but I hope these videos encourage you to do it. Boost your metabolism, energize your work day, relieve your aches and pains are just some of the benefits of daily exercises…aren’t those reasons enough ?


Work At Home Exercises



Thank you for sharing !

Author: Kat Lewis

Kat Lewis is the person behind The Wary Worker, the blog that shows you how to work from home and live life in the meantime. Kat is a former Accounting Specialist turned Human Resource Generalist who found her niche in the work-at-home world. With an analytical background, Kat looks at every opportunity with a skeptical eye so she can bring the truth to anyone wanting to work from home.

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