5 Desk Exercises That’ll Help Prevent Strained Nerves

Although sitting down at a desk with a hunched back and eyes focused on the monitor is a common scenario in offices, it’s not exactly an ideal one. Health experts warned that a sedentary lifestyle or a lack of movement can contribute to cases of chronic pain,¹ including nerve pain.

Here’s a silver lining: It’s still possible to sneak some movement in, even if your workload keeps you glued to your desk and away from a gym or a park. There are a couple of exercises you can do at work that can help stretch your nerves and muscles, prevent cases of pain, and even take your mind off the tasks at hand, even for a while.

Why Are Desk Workouts Helpful in Preventing or Alleviating Nerve Pain?

Learning how to exercise while sitting at a desk can be beneficial for your health, given that findings have linked increased computer work to a higher prevalence of work-related musculoskeletal disorders of the upper extremities (WRMSDs). These are “injuries or disorders of the muscles, nerves, tendons, joints, cartilage, and spinal discs associated with exposure to risk factors in the workplace.” Typical WRMSD symptoms include:²

• Pain in the wrists, elbows, shoulders, and neck

• Tingling

• Numbness

• Fatigue

• Paresthesia or pins and needles³

Such injuries can happen because some work tasks involve repetitive and frequent motions like typing, signing documents, and stamping files. Tasks like these can cause stress on the peripheral nerves that can lead to the onset of any of the symptoms mentioned earlier.²

How Can You Exercise While Working at a Desk? Some Moves to Try

Don’t let the effects of the daily grind get to your nerves — try to make room for more movement, even while at work. As the United States of America’s National Aeronautics and Space Administration (NASA) advises, take a break from prolonged sitting every 30 minutes, or try to alternate between sitting down and standing throughout the day. Moreover, taking a 5- to 10-minute break can already help prevent cases of chronic pain while recharging the mind.⁴

With this recommendation in mind, here are some exercises you can do even while sitting at a desk that only require a chair at most:

• Chair Squats⁵

  1. Stand in front of a chair.

  2. Ensure feet are shoulder-width apart and toes are facing forward.

  3. While the chest and head are up, bend the knees and drive the hips back, similarly to how you would sit on a chair.

  4. Stop the squat above the chair and slowly rise back to the starting position. Try to do 10 repetitions (reps).

• Seated Marches⁴

  1. Sit on a chair with the back straight.

  2. Bend legs at the knees and lift them alternately with short, quick steps.

  3. Do this as fast as you can for 15 to 20 seconds.

• Seated Leg Extensions⁴

  1. Sit on the edge of a chair. Place arms on the side.

  2. Extend the right leg in a straight line. Flex the right foot while keeping the right heel on the floor. This helps engage the muscles in the shin and ankle.

  3. Without arching the back, lift the right leg as high as possible. Hold this position for two counts, then lower the right leg.

  4. Repeat steps 2 to 3 but with the left leg. Strive to do 10 reps per leg.

• Standing Calf or Heel Raises⁴

  1. Stand behind a sturdy office chair and hold onto it for support.

  2. Lift heels off the floor and stand on toes.

  3. Slowly lower heels back to the starting position.

  4. Try to perform 12 to 15 reps.

• Standing Leg Curl⁴

  1. Stand behind a sturdy office chair and hold onto it for support. Make sure the body remains straight and firm.

  2. Lift one foot up while making an effort to reach the glutes or the buttocks. Lower the foot down afterward.

  3. Perform 10 to 15 reps on one side, then switch to the other leg and repeat the motion.

The good news? There are actually many more variations of exercises that can be done in the office, not just limited to these examples! If interested, talk to a trainer or physical therapist who can teach you other ways to work out while sitting at a desk.

Provide Extra Protection for Nerves With the Help of This Supplement

Aside from making room for movement (whether at work or otherwise), keep your nerves healthy with the help of a daily B vitamin supplement like Vitamin B1+B6+B12 (Pharex® B-Complex). Each tablet contains 100 mg of vitamin B1 (thiamine), 5 mg of vitamin B6 (pyridoxine), and 50 mcg of vitamin B12 (cyanocobalamin).

Together with a proper diet and healthy lifestyle, Vitamin B1+B6+B12 (Pharex® B-Complex) may help:⁶

• Protect nerves within the body
• Facilitate the delivery of signals between nerve cells
• Prevent and address B vitamin deficiencies

Suggested use of Vitamin B1+B6+B12 (Pharex® B-Complex) is one (1) to two (2) tablets daily, or as recommended by a doctor. Vitamin B1+B6+B12 (Pharex® B-Complex) is available in leading drugstores nationwide and online via Lazada, Shopee, and Tiktok Shop at a suggested retail price (SRP) of Php5.50 per tablet.

If symptoms persist, consult your doctor.