Pain Free Working
Exercises Lower Back & Spine

Lower Back Stretches You Can Do at the Office

If there was one kind of pain that affects most office workers, it’s the pain they feel on their back from sitting all day.

The best way to beat these backaches is with regular exercise and stretches. However, everyone has a different schedule, and not every office worker has the time or energy to make it to the gym or do a home workout after their shift.

Thankfully, with these office-friendly stretches, you don’t have wait until the gym to get that achy feeling off your back.

Any time you’re feeling the burden on your back, take a few minutes and do these exercises. You don’t even have to leave your chair!

Seated Lateral Stretch

Sit up straight and lift your right arm above your head, with a slight curve in your elbow. Support yourself by placing your left hand on your left thigh. Slowly bend to your left until you feel a nice stretch on the right side of your ribs. Hold for up to 20 seconds, then repeat on the left side. Repeat up to 5 times on each side.

Seated Marching Stretch

Sit up straight, then lift your right knee towards your chest. Hold your right knee up with both hands and pull towards your chest to feel the stretch in your lower back and hip. Hold for up to 20 seconds, then repeat on your left knee. Repeat up to 5 times on each leg.

Seated Forward Fold

Sit up and extend your right leg towards the ground, knee straight and heel on the ground. With a straight back, lean forward until you feel a stretch behind your thigh. Hold for up to 30 seconds, then repeat on the left leg. Repeat up to 4 times on each leg.

Seated Hip Opener

With your back straight, lift your right knee to your chest, then rest your right ankle on your opposite knee. Place your right hand on your right knee, and press as you lean forward to feel a mild to moderate stretch in your hips and buttocks. Hold for up to 20 seconds, then repeat with your left leg. Repeat up to 5 times on each side.

Sheena Bergado

Sheena first met Tricia on back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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