3 Desk-Based Stretches for Lower Back Pain

It’s 1 PM on a Thursday, and the pain in your back has kicked in again. Sitting at a desk all day can really take a toll on our body. Not to mention that recurring pains from sitting still can make productivity a challenge. The good news is that it doesn’t need to be this way! Our HealthOne rehab team has provided these 3 desk-based stretches to incorporate a little flexibility into your daily routine.

Try these 3 desk stretches specially designed to ease the lower back pain.

Stretch #1: Seated Lateral Trunk Stretch

1. In a seated position, raise the right arm over your head.
2. Slowly bend to the opposite side until you feel a stretch along the side of the trunk.
3. Repeat 3 – 5 times with the left arm and hold for 20- 30 seconds each time.

Benefits of Seated Lateral Trunk:

1. Lateral trunk stretch brings balance to your entire body.
2. You will feel a stretch in the abdominal muscles, hips, and thigh muscles while improving flexibility in the spine.
3. It also stretches the muscles between the ribs (the intercostal muscles). Stretching the intercostal muscles will improve your breathing capacity. It will also relieve respiratory conditions such as asthma, allergies, and colds.
4. Pregnant women can also benefit from gentle side stretches, which will help to have more space in the torso for the organs and for the growing fetus.

Stretch #2: Seated Hamstring Stretch

1. In a seated position, rest your right heel on the floor with your knees straight.
2. Gently slant forward until a stretch is felt behind your knee or thigh.
3. Repeat 3 – 5 times with the left heel and hold for 20- 30 seconds each time.

Quick Tip – Keep your lower back straight so that the stretch can be focused on the Hamstring muscles  (a group of three muscles back in your thigh that run from the pelvis up to your knee)

Benefits of Seated Hamstring Stretch:

1. Stretching the hamstrings can provide extra support for the back and pelvis.
2. Hamstring stretches to increase flexibility and improve the range of motion in the hip, helping to perform daily tasks, such as walking upstairs and bending over, with ease.
3. If the hamstrings are too tight, the muscles rotate the pelvis backward. This can flatten the natural arch in the back, which can cause poor posture. Keeping the hamstring muscles loose can help you sit straighter and stand taller.

Stretch #3: Seated Figure 4 Stretch

1. In a seated position, cross the right leg on top of the left leg so that your right ankle is sitting over the left knee.
2. Gently lean forward until you feel mild to moderate stretch in the hip and buttock area.
3. Repeat 3 – 5 times with the left leg and hold for 20- 30 seconds each time.

Benefits of Seated Figure 4 Stretch:

1. Figure 4 stretching strengthens quadriceps (muscle in the front of the thigh), ankle and foot muscles.
2. It also stretches the outer hip and glute muscles.
3. It relieves lower back tension.