5 Simple Stretches for Lower Back Pain Caused by Desk Work

After years of sitting at a desk day after day, it's no surprise that your lower back might feel stiff, achy, or even painful. 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. 

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. So, if this sounds all too familiar, know that you’re not alone, and more importantly, there’s a way to find relief. 

Targeted stretches can help ease the tension, release the stiffness, and strengthen the key weak muscles needed to keep your lower back healthy. 

How Do Desk Jobs Cause Lower Back Pain?

Have you ever wondered why desk jobs cause so much lower back pain? 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.

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

• 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 optimally.

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

5 Stretches to Ease Lower Back Pain from Desk Jobs

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

Cat and Cow Stretch

• 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. 

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

Standing Forward Bend

• 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 your shins.

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

Benefits: 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.

Knees to Chest Stretch

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

• 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.

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

Cobra Stretch

• 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.

Benefits: Cobra Pose stretches the lower back and opens the chest, improving spinal flexibility and countering the effects of hunching over your desk.

Shoulder Bridge Stretch

• 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.

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

Desk Stretches at Work for Lower Back Pain Relief 

When you're stuck at your desk, finding immediate relief from lower back pain can feel challenging. But the good news is that with some easy and effective desk stretches, you can manage lower back pain and prevent its occurrence. These simple desk stretches not only release tension and improve posture, but they also help strengthen your back muscles over time, offering both quick relief and long-term support for a stronger back.

Seated Spinal Stretch

• Sit tall in your chair with both feet flat on the floor.

• Place your right hand on the back of your chair and your left hand on your right knee.

• On an inhale, lengthen your spine. On an exhale, gently twist your torso to the right, using your hands for support.

• Hold for 15-20 seconds, then repeat on the other side.

Benefits: This twist helps release tightness in your lower back and spine, easing stiffness from sitting for long periods.

Seated Forward Fold

• Sit on the edge of your chair with feet hip-width apart.

• Slowly hinge forward from your hips, letting your arms and head hang toward the floor.

• Hold for 20-30 seconds, breathing deeply.

• Return to a seated position slowly, rolling up your spine.

Benefits: The seated forward fold stretches your lower back, hamstrings, and shoulders, providing a gentle release for your entire back body.

Seated Cat-Cow Stretch

• Sit with your feet flat on the floor and hands on your knees.

• On an inhale, arch your back, lift your chest, and tilt your pelvis forward (Cow Pose).

• On an exhale, round your spine, tuck your chin, and tilt your pelvis back (Cat Pose).

• Continue moving with your breath for 5-10 rounds.

Benefits: Seated Cat-Cow stretches the spine, improves mobility, and helps release tension in the lower back caused by long hours of sitting.

So, while these stretches can offer quick relief and help strengthen your back, they may not fully address your specific needs or the root causes of your lower back pain. What you need is a more targeted, personalized approach that caters to your unique situation.

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.

MyYogaTeacher’s 1-on-1 Coaching for Lower Back Pain Relief

Finding relief from lower back pain isn’t a one-size-fits-all solution. That’s where MyYogaTeacher’s 1-on-1 coaching steps in, offering a personalized approach to help you tackle your pain and prevent it from coming back.

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 stretches tailored to your pain that release tension in your lower back and provide 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.

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.

Book a Free 1-on-1 Session Today!

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