Lower Back Stretches You Can Do at Your Desk
If your lower back feels stiff after hours in a chair, a few gentle stretches every hour or two can help it feel looser. The routine below takes about 4 minutes and you never leave the chair. Move slowly, breathe normally and stop if anything hurts.
Before you start
- Sit near the front edge of a chair that does not roll, feet flat on the floor, hip-width apart.
- Stretch to a feeling of mild tension, never pain.
- Hold or repeat each move for 20 to 40 seconds.
1. Seated cat-cow (30 seconds)
Hands on your knees. Breathe in and gently arch your back, chest forward. Breathe out and round your back, chin toward your chest. Repeat slowly.
2. Seated side bend (30 seconds each side)
Reach your right arm overhead and lean to the left until you feel the right side of your waist lengthen. Switch sides.
3. Seated forward fold (30 seconds)
Let your chest fold toward your thighs and your arms hang toward the floor. Relax your neck. Come up slowly.
4. Seated figure four (30 seconds each side)
Cross your right ankle over your left knee. Sit tall, then lean forward a little until you feel the outside of your right hip. Switch sides.
5. Knee hug (20 seconds each side)
Lift one knee and hug it toward your chest, keeping your back tall.
6. Chest opener (30 seconds)
Clasp your hands behind your back or hold the chair back, lift your chest and draw your shoulders back. This balances the forward hunch of desk work.
How often
A short break every 1 to 2 hours fits most workdays better than one long session. Many people pair it with getting water or finishing a meeting.
Do it with a guide
Limbee has a 4-minute desk break routine done entirely in a chair, with a moving figure for each stretch, a get-ready countdown and a buzz when it is time to switch sides. It works offline and every routine is open.
FAQ
How often should I stretch at my desk?
A short break every 1 to 2 hours works well for most people. Even 2 to 4 minutes helps break up long sitting.
Should stretching hurt?
No. Stretch to mild tension and stop if you feel sharp pain, numbness or tingling. See a doctor or physiotherapist about ongoing back pain.
Can I do these in a rolling chair?
Use a chair that does not roll if you can. If yours rolls, keep both feet planted and move slowly.