Trigger Point Massage: 4 Exercises for Office Workers

Let your breath guide you as you sink into the tissue, and after 30–60 seconds, begin mobilizing the area by moving your arm in various directions.

If you want to increase the pressure during this exercise while working at your desk, lean your body weight more heavily against the wall. You can also release other trigger points in the area of your trapezius muscle or shoulder, which are often caused by a forward-leaning posture while sitting.

As soon as the pain subsides, you can flex and extend your forearm. This creates additional mobility.

Tip: The pectoralis minor muscle is tense in many people due to shallow chest breathing while sitting. Trigger points form in the chest. As an office worker, focus especially on deep, full diaphragmatic breathing during this neck pain exercise. The result: your body relaxes and tension eases.

Important: Place the TRIGGER on the muscles, not on the vertebrae of the lumbar spine. Breathe deeply in and out. Relax. Is the pain subsiding? Then increase the pressure by bending your legs and swaying them from side to side.

Tip: If you’d like, you can work on other trigger points along your lower back. Tension knots in this area often cause pain in the lumbar spine.

Tip: If wesit in the office all day, our piriformis muscle may become overworked. A tense piriformis muscle puts pressure on the sciatic nerve. This inevitably leads to pain in the lower back and buttocks, as well as radiating pain down into the legs.

If this lower back exercise—which you can also do in the office—feels too intense on the floor, you can also perform it against a wall.