7 Stretches To Relieve Lower Back Pain From Sitting At A Desk

Sitting at a desk for hours can cause your lower back to feel stiff and sore. The good news? Simple stretches can ease discomfort and improve posture. With just a few minutes each day, you can alleviate pain, improve flexibility, and maintain a strong and healthy back.

Desk jobs often mean long hours of sitting, which can strain the lower back. Poor posture and limited movement worsen the problem. Thankfully, targeted stretches can release tension, improve circulation, and support spinal health.

1. Seated Forward Bend

Sit tall, hinge at your hips, and reach for your toes. This gently loosens tight hamstrings and relieves pressure on the spine.

2. Cat-Cow Stretch

On all fours, arch your back (cow pose) and then round it (cat pose). This movement increases flexibility and eases spinal tension.

3. Child’s Pose

Kneel on the floor, extend your arms forward, and rest your forehead on the floor. This calming stretch lengthens the spine and relaxes the lower back.

4. Hip Flexor Stretch

Step one foot forward into a lunge, keeping your torso upright and your back straight. Tight hips often contribute to lower back pain; this stretch helps to loosen them up.

5. Knee-to-Chest Stretch

Lie on your back, pull one knee toward your chest, and hold it there. This releases tension in the lower back and supports flexibility.

6. Spinal Twist

Sit or lie on your back, bend your knees, and gently twist to one side. This stretch helps improve mobility and alleviate stiffness.

7. Standing Forward Fold

Stand tall, hinge forward, and let your arms dangle. This simple stretch lengthens hamstrings and decompresses the spine.

Conclusion

Lower back pain from desk sitting doesn’t have to control your day. Incorporating these seven stretches can ease discomfort, restore mobility, and support better posture. Just a few minutes daily can make a powerful difference.