5 Lower Back Pain Stretches if You Work at a Desk All Day

With prolonged working hours, it's no surprise that your lower back might feel painful, stiff, and achy. The demands of work often keep you glued to your chair for hours, and the result? That dull or nagging lower back pain that just won’t go away. 

Lower back pain stretches can counter the effects of sitting at a desk all day. These targeted exercises for lower back pain can ease the tension, release stiffness, and strengthen the key weak muscles, preventing pain and keeping your lower back healthy. 

How Do Desk Jobs Cause Lower Back Pain?

Research has found that lower back pain affects nearly 51% of the US working population. In fact, it’s one of the most common complaints from people who spend long hours sitting at a desk. 

Wondering how? Here are some common causes that can contribute to lower back pain from desk work:

• Prolonged Sitting Without Breaks: Sitting for long periods tightens the hip flexors and weakens core muscles. When your core isn’t engaged, your lower back ends up carrying more of the load, leading to discomfort and stiffness over time. Mansi Dwivedi, a certified yoga coach at MyYogaTeacher with over 5 years of experience recommends “setting regular reminders to stand up from your desk often, be it to stretch or take a walk. By doing so, one can avoid straining the lower back and hip muscles from too much sitting.”

• Incorrect Posture: Hunching over your desk or slouching strains the spine and misaligns it. When your spine isn’t aligned, your lower back bears the extra weight, causing tension and pain.

• Pressure on the Tailbone: Prolonged sitting can strain the coccyx, leading to tailbone pain. This discomfort can prompt people to shift their posture to avoid further pressure. This misaligns the spine and strains lower back muscles, ultimately contributing to aches and pains in this area.

• Unsuitable Chairs: Many office chairs don’t offer the support your lower back needs. Without proper lumbar support, your back and core muscles are forced to work harder, contributing to fatigue and pain.

• Lifestyle Factors: Lack of movement, stress, and limited physical activity all play a role in developing back pain. When you’re too busy to stretch or move regularly, the tension builds up, making it harder for your body to support your back.

When combined, these factors can significantly impact the lower back. 

5 Lower Back Pain Stretches to Ease and Relieve the Tension

A simple stretching routine can be very effective in relieving lower back pain caused by desktop work. These targeted exercises for lower back pain not only alleviate the stiffness and ease discomfort but also strengthen your back muscles, preventing future strain.

1. Cat and Cow Stretch

This is an effective stretch to counteract tightness and stiffness from prolonged sitting. It helps improve spinal mobility, releases tension in the lower back, and engages the core muscles to strengthen and stabilize them.

• Sit on your hands and knees with your wrists directly under your shoulders and your knees under your hips.

• On an inhale, arch your back, lift your chest, and let your belly soften toward the floor (Cow Pose). 

• On an exhale, round your spine, tuck your chin to your chest, and draw your belly button toward your spine (Cat Pose). 

• Continue for 10-15 repetitions, moving slowly with your breath. 

2. Standing Forward Bend

This stretch targets the entire body, from the hamstrings to the lower back, releasing tightness from prolonged sitting. It also decompresses the spine and eases pressure on the lower back.

• Stand with feet hip-width apart.

• Slowly fold forward from your hips, letting your head hang toward the floor.

• Bend your knees slightly if needed, and place your hands on the ground or on your shins. If that feels uncomfortable, use a yoga block for extra support.

• Hold for 20-30 seconds, then slowly rise back up.

Knees to Chest Stretch

This yoga pose gently stretches the lower back, helping to release tension and ease discomfort from prolonged sitting. It also promotes spinal relaxation and improved flexibility.

• Lie on your back with your knees bent and feet flat on the floor. 

• If this strains your lower back, place a cushion or a folded blanket under it. 

• Gently draw both knees toward your chest, holding your shins or the backs of your thighs. 

• Hold the stretch for 20-30 seconds, breathing deeply and relaxing your lower back into the floor. 

• Release and lower your feet back down.

Cobra Stretch

Cobra Pose stretches the lower back and opens the chest, improving spinal flexibility. It also improves your posture over time, countering the effects of hunching over your desk.

• Lie face down with your hands under your shoulders, and elbows close to your body.

• On an inhale, press into your hands and gently lift your chest off the floor, keeping your lower ribs on the ground.

• Keep your elbows slightly bent and shoulders relaxed.

• Hold for 15-30 seconds, then release.

Shoulder Bridge Stretch

This stretch strengthens the glutes, hamstrings, and lower back muscles. This helps ease tension and support better posture during long hours of sitting.

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 

• Slowly lift your hips off the floor, keeping your shoulders and upper back on the mat.

• Hold the position for 10-15 seconds, squeezing your glutes for added stability. 

• Lower your hips back down with control.

These lower back pain stretches can offer quick relief and strengthen your back, but it’s tough to find the motivation to exercise by yourself and stay consistent, right? If that’s what you’re struggling with, sign up for this Group Class on Improving Lower Back Pain. With a certified coach to guide you and many others dealing with lower back pain, you can not only build consistency but also exercise safely and effectively, all from the comfort of your own home. 

To get to the root cause of your lower back pain and do targeted stretches that address your specific needs, 1-on-1 coaching with a dedicated coach can help!

Ease and Relieve Lower Back Pain with Guided Sessions 

With MyYogaTeacher’s 1-on-1 coaching, you can workout with back specialists who can customize stretches and exercises to suit your needs, ensuring long-lasting relief and strengthening your back to prevent future discomfort.

Targeted Stretches for Immediate Relief

When your back starts to hurt, you need stretches that address the pain right away. In a 1-on-1 session, your coach will guide you through specific lower back pain stretches tailored to your needs, releasing tension and providing quick relief. These targeted stretches help you feel better immediately in your first session. 

Strengthen Key Muscles for a Healthier Back

Lower back pain often stems from weakness in your core, hips, and back muscles. Your coach will create a personalized workout plan that strengthens these key areas to improve posture and stability, helping to reduce pain over time. By focusing on your individual needs, they ensure that each session brings you closer to a stronger back, free from aches and pains.

Posture and Form Correction 

One of the main reasons for back pain from desk work is poor posture. With 1-on-1 coaching, you’ll receive personalized, real-time corrections and adjustments to your posture and form, making sure that you maintain the correct posture even beyond the sessions. Your coach will help you develop healthier sitting and movement habits that protect your back for the long term.

Real-Time Guidance to Do the Right Stretches

With MyYogaTeacher’s 1-on-1 coaching, you’ll have real-time guidance from an expert coach to show you exactly which stretches will help and how to do them for the best outcome. Your coach will provide live feedback to ensure you’re doing each stretch safely and effectively, making sure you get immediate relief and prevent the occurrence of lower back pain.

Exercises Tailored to Your Age and Fitness Levels

Your body changes as you age, and your workouts should reflect that. The expert coaches at MyYogaTeacher understand these challenges, tailoring your exercises to suit your age, fitness level, and specific pain points. Whether you’re looking to ease pain or strengthen the back muscles, they’ve got you covered with exercises that are safe, effective, and age-appropriate.

Here are some experienced coaches to help you get started:

• Shruti Mane

• Neha Govindan

• Mansi Dwivedi 

• Priyanka Nair

• Anand Verma

Book a Free 1-on-1 Session Today!

Receive tailored instruction and personalized guidance to get rid of lower back pain. Book your free 1-on-1 trial session today!

Frequently Asked Questions

If my lower back hurts a lot, should I take time off work?

It depends on the severity of your pain. Mild to moderate lower back pain can often be managed with targeted stretches and movement, like the ones mentioned earlier. Taking short breaks to stretch your back throughout the day can help alleviate discomfort. However, if your pain is severe or persists despite these efforts, it’s essential to consult a healthcare professional and consider taking time off to recover.

Should I see a doctor for lower back pain?

If your lower back pain is persistent, severe, or accompanied by other symptoms like numbness, tingling, or weakness in your legs, it’s a good idea to see a doctor. They can help rule out any underlying issues that may require medical intervention. If your pain is more manageable, regular stretching and yoga with expert guidance can be an effective way to reduce discomfort and prevent future flare-ups.

How to relieve pain in the lower back at work?

One of the best ways to relieve lower back pain at work is to incorporate short stretches throughout the day. Poses like Seated Spinal Twist or Seated Cat-Cow can help ease tension without leaving your chair. Additionally, try to maintain good posture, ensure your chair provides proper support, and take regular breaks to stand, stretch, and move. If pain persists, a personalized 1-on-1 yoga session can offer relief and long-term back health solutions.