3 lower back stretches to do at the office

3 lower back stretches to do at the office

Do you work at a desk? Are you spending most of your days sitting in your chair? Or maybe you are like me and spend a lot of time working on a computer, laptop, phone or tablet. Either way our bodies are designed to move. If you are starting to have lower back pain or have had it for a while; there are some stretches you can do to alleviate the pain or discomfort all while in your chair.

Stretch#1: Forward bend in chair

This stretch targets your lower back and butt muscles.

Bend forward to touch your toes hold for 20 seconds and repeat 3 times

Stretch#2: Figure four stretch in chair

This stretch targets a tiny muscle in your hip and butt that can cause referred pain to leg and back.

Cross one leg on top of the other and lean forward.  Hold for 20 seconds and repeat 3 times

Stretch#3: Hamstring stretch in chair

This stretch targets the muscles behind the leg that can become tight when sitting for prolong periods.

Sit at the edge of your chair; straighten one leg out and gently lean forward.

Hold for 20-30 seconds and repeat 1-3 times


These 3 stretches are designed for you to help improve your posture and help reduce your back pain. When combined with good physical therapy sessions you would be on a safer way to decreasing back pain. These are active ways that you can begin your journey to improved back health. Please feel free to share this information with others that may suffer from back pain as well.


Health Disclaimer:

Every case and mechanism of injury may vary from person to person and therefore these tips are merely suggestions on how you can make better choices on your health as it relates to your back. To have a accurate diagnosis and prognosis please visit your doctor and ask if Physical Therapy is right for you.

Miquela Rolle PT DPT
Doctor of Physical Therapy & Facility owner


Leave a Reply

Your email address will not be published. Required fields are marked *