5 Simple Stretches to Relieve Lower Back Pain at Your Desk

Sitting for long periods can wreak havoc on your lower back. Try these easy stretches you can do right from your office chair to alleviate tension and improve posture.

1. The Seated Cat-Cow

Sit with your feet flat on the floor and hands on your knees. Inhale as you arch your back and look up toward the ceiling (Cow). Exhale as you round your spine, dropping your head forward (Cat). Repeat 5-10 times to get your spine moving.

2. Seated Spinal Twist

Sit sideways in your chair or keep your feet flat facing forward. Place your right hand on your left knee and your left hand on the back of the chair. Gently twist to the left, looking over your left shoulder. Hold for 20-30 seconds, then switch sides.

3. Seated Figure Four

While sitting, cross your right ankle over your left knee. Keep your back straight and gently lean forward until you feel a stretch in your right glute. Hold for 30 seconds, then switch to the left leg. This helps relieve tension in the hips and lower back.

4. Neck and Shoulder Roll

Lower back pain is often connected to upper back and neck tension. Sit up straight and slowly roll your shoulders forward in a circular motion 5 times, then backward 5 times. Gently drop your right ear to your right shoulder, hold for 10 seconds, and switch sides.

5. Standing Extension

Stand up, place your hands on your lower back for support, and gently lean backward, looking up at the ceiling. Hold for a few seconds and return to a neutral standing position. Repeat 5 times to counteract the forward hunch of sitting.