5 Exercises for Lower Back Pain at Your Desk

1. Cat-Cow at Your Chair

Sit up straight. Slowly round your back, chin to chest – then arch, chest forward. 5 repetitions.

2. Seated Forward Fold

Both hands on thighs. Slide your hips back, upper body falls forward. Arms hang loose. Hold 20 seconds.

3. Pelvic Tilts

Tilt your pelvis forward (arch) and backward (round) alternately. 10 reps. Relieves the lumbar spine.

4. One-Legged Hip Flexor Stretch

Place one foot back under the chair. Push your pelvis slightly forward. Feel the stretch in your hip flexor. 15 seconds per side.

5. Seated Piriformis Stretch

Place one foot on the opposite knee. Lean forward slightly. Stretch in your glutes. 20 seconds per side.

Important: Stop immediately if you feel acute pain. These exercises are for prevention, not treatment.