Why I Started Deadhanging Every Hour at the Office – And How It Transformed My Posture and Back Pain
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Imagine this: it’s mid-afternoon, I’m deep into editing an article, and I can feel the familiar tension creeping up my spine. It starts as a dull ache between my shoulder blades, slowly rising to my neck until it becomes almost unbearable. The headaches soon follow, making concentrating even harder. As someone who spends most of my working day at a desk, I’ve been battling chronic back and neck pain for some time now. However, recently, I discovered an unconventional yet incredibly effective solution: dead hanging from a pull-up bar every hour.
here. At first glance, it sounds a bit strange, doesn’t it? Hanging from a bar during work breaks? But trust me, it’s been nothing short of transformative for my posture, pain, and overall wellbeing. It’s not uncommon to see people practising slightly unusual wellness techniques in the Healf office, so luckily, I’ve never felt out of place. The idea was actually born from a conversation with my Osteopath and Physiotherapist, Alex Fergallo at Beyond Health which was then confirmed by our resident ultra-marathon runner, Conor who’s recent race you can read about here. I had reached a point where my pain was interfering with my productivity and comfort, so I sought professional advice. He explained that much of my discomfort was due to tight fascia tissue – the connective tissue that surrounds muscles and organs. When we sit for long periods, this tissue can become stiff and rigid, limiting our movement and leading to pain. As a naturopathic nutritional therapist, I equally knew the significance of this on my digestive system as the tissue constraints put pressure on the upper digestive tract.
Alex’s advice? Incorporate more “opening” exercises into my routine, particularly ones that stretch and lengthen the spine and shoulders. Deadhanging, he told me, would help to release tension and reset my posture. I was intrigued, especially since it was such a simple concept. Just hang from a bar, let gravity do the work, and let your body stretch out. Easy enough, right?
Video shows - Eleanor releasing fascia tissue for upper digestive release
Has it made a difference?
One of the biggest changes I’ve noticed is how much less tense my back and neck feel. Deadhanging essentially acts like a full-body stretch, allowing the spine to decompress and the fascia tissue to release. It’s the perfect antidote to the hunched posture I tend to adopt when sitting for hours on end. My shoulders feel less tight, my chest more open, and the dull, nagging ache in my upper back has significantly reduced.
It’s also done wonders for my grip strength. After just a few weeks of dead hanging regularly, I can already hold on for much longer. My hands, forearms, and shoulders feel stronger and more stable, which has had a positive knock-on effect in other areas of my fitness, especially after I was humbled so much so I have returned to the dance studio after many yeas. It’s satisfying to know that something so simple can improve not just my posture and pain, but also my strength and longevity. After all, deadhanging and pull-ups are often used as key indicators of physical health and endurance.
Another surprising benefit of deadhanging has been the mental break it provides. In the middle of a hectic workday, those few seconds of hanging allow me to pause and reset. It’s a mindful moment where I’m forced to focus on my body rather than my overflowing inbox. By the time I’m back at my desk, I feel refreshed, more energised, and ready to tackle the next task.
What I love most about this practice is how accessible it is. You don’t need any fancy equipment – just a sturdy bar and a few seconds of your time. It’s a low-effort yet high-reward habit that anyone can incorporate into their day. And, because it doesn’t take long, it’s easy to fit into even the busiest schedule. In the Healf office, our wellbeing is a priority, and it’s not unusual to see people taking a few minutes for some stretches, a quick workout, or, in my case, a dead hang. It’s become part of our culture to integrate movement and wellbeing into our working lives, and I think more workplaces should follow suit.
In today’s world, where many of us are glued to our desks, it’s vital to find ways to counteract the negative effects of prolonged sitting. Deadhanging has become my go-to remedy for back pain and poor posture, but it’s also a simple yet effective way to improve my strength and overall health. If you’re struggling with desk-related discomfort or looking for an easy way to boost your fitness, I highly recommend giving it a try. It may feel a little odd at first, but your body will thank you.
And who knows? You might even start a trend at your office!
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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
