Easy Stretches for Lower Back Pain You Can Do From Your Office Desk

Lower back pain can be a debilitating condition that affects millions of people worldwide. One of the leading causes is poor posture, which is often the result of prolonged sitting at a desk. Fortunately, there are several easy stretches for lower back pain that you can do right from your office desk.

5 Stretches for Lower Back Pain

From a standing forward fold to a hamstring stretch, these movements can help you feel more comfortable while at and away from your desk. So, let’s get started.

Seated Spinal Twist

Begin by sitting tall in your ergonomic office chair with your feet flat on the ground. Place your right hand on your left knee and your left hand behind you on the chair. Inhale deeply, and as you exhale, gently twist your torso to the left, using your hands to deepen the stretch. Hold for 10-15 seconds, then release and repeat on the opposite side.

Hip Flexor Stretch

Sitting for extended periods can cause tightness in your hip flexors, which can contribute to lower back pain. To stretch your hip flexors, scoot to the edge of your chair and extend your right leg straight out in front of you. Place your left foot flat on the ground, with your knee bent. Inhale deeply and as you exhale, lean forward from your hips, keeping your back straight. You should feel a stretch in the front of your right hip. Hold for 10-15 seconds, then repeat on the other side.

Standing Forward Fold

If you have the appropriate space, stand up from your desk and fold forward, letting your upper body hang freely toward the ground. Keep your knees slightly bent, and let your head and arms dangle. Hold for 10-15 seconds, then slowly roll back up to standing.

Cat-Cow Stretch

This simple yoga pose can help relieve tension in your lower back. Begin on your hands and knees, with your wrists directly beneath your shoulders and your knees beneath your hips. Inhale deeply, then as you exhale, arch your back toward the ceiling, dropping your head and tailbone down toward the floor. This is the “cat” portion of the stretch. Inhale again, then as you exhale, lift your head and tailbone toward the ceiling, allowing your belly to drop toward the floor. This is the “cow” portion of the stretch. Continue to alternate between cat and cow for several repetitions.

You can also do an alternate version of this stretch while sitting in your chair. Sit up tall and place your hands on your knees and arch your back into the “cat” pose then extend to the “cow” pose with your head tilted back and eyes to the ceiling.

Hamstring Stretch

Sitting for extended periods can also cause tightness in your hamstrings, which can contribute to lower back pain. To stretch your hamstrings, sit on the edge of your chair and extend your right leg straight out in front of you, with your heel on the ground. Inhale deeply, then as you exhale, reach toward your right foot, keeping your back straight. You should feel a stretch in the back of your right thigh. Hold for 10-15 seconds, then repeat on the opposite side.