If you're reading this, it's probably because you spend too much time sitting at a desk. And if you spend too much time sitting at a desk, you're probably all too familiar with the lower back pain that comes along with it. Luckily, there are a few easy stretches that you can do right at your desk to relieve some of that tension. Keep reading for the best stretches for sore lower backs!
1. The Seated Twist
Start by sitting up straight in your chair with your feet flat on the ground. Take a deep breath in, and as you exhale, twist your torso to the right, placing your left hand on the back of the chair for support. You should feel a gentle stretch in your lower back and hips. Hold for 20-30 seconds, then repeat on the other side.
2. The Cat-Cow Stretch
Start on all fours, aligning your wrists beneath your shoulders and your knees beneath your hips. As you inhale, drop your stomach towards the floor and lift your chin and chest towards the ceiling, creating an arch in your spine. This is the "cow" position. As you exhale, round your spine towards the ceiling, tucking your chin towards your chest and drawing your belly button up towards your spine—this is the "cat" position. Repeat 5-10 times, moving slowly and smoothly with each breath.
3. Pigeon Pose
If you spend a lot of time hunched over your keyboard, this stretch is for you. Pigeon pose helps to stretch out the outer hips and glutes, which can become tight from sitting. To do this stretch, start in downward facing dog. From there, bring your right knee forward to meet your right hand. Lower your left leg down to the ground so that your left foot is pointing back behind you. You should feel a nice stretch in your right hip and glute. Hold for 30 seconds and then repeat on the other side.
If lower back pain is something that plagues you on a regular basis—especially if you sit at a desk all day long—give these stretches a try! They only take a few minutes but can make a world of difference when it comes to alleviating tension and pain in the lower back region. Trust us, your sore lower back will thank you later!
1. The Seated Twist
Start by sitting up straight in your chair with your feet flat on the ground. Take a deep breath in, and as you exhale, twist your torso to the right, placing your left hand on the back of the chair for support. You should feel a gentle stretch in your lower back and hips. Hold for 20-30 seconds, then repeat on the other side.
2. The Cat-Cow Stretch
Start on all fours, aligning your wrists beneath your shoulders and your knees beneath your hips. As you inhale, drop your stomach towards the floor and lift your chin and chest towards the ceiling, creating an arch in your spine. This is the "cow" position. As you exhale, round your spine towards the ceiling, tucking your chin towards your chest and drawing your belly button up towards your spine—this is the "cat" position. Repeat 5-10 times, moving slowly and smoothly with each breath.
3. Pigeon Pose
If you spend a lot of time hunched over your keyboard, this stretch is for you. Pigeon pose helps to stretch out the outer hips and glutes, which can become tight from sitting. To do this stretch, start in downward facing dog. From there, bring your right knee forward to meet your right hand. Lower your left leg down to the ground so that your left foot is pointing back behind you. You should feel a nice stretch in your right hip and glute. Hold for 30 seconds and then repeat on the other side.
If lower back pain is something that plagues you on a regular basis—especially if you sit at a desk all day long—give these stretches a try! They only take a few minutes but can make a world of difference when it comes to alleviating tension and pain in the lower back region. Trust us, your sore lower back will thank you later!
