Stretches that ease lower back tightness after long hours at a desk,

Sitting down for long periods can cause pain and stiffness in your lower back. If you sit for long periods whilst working from home, studying or sitting in an office chair for most of the day.

You may experience stiffness when standing up, pain when leaning forward or a general tight feeling in your lower back after completing your task. Whilst sitting isn’t necessarily damaging to your body, sitting still for long periods can cause stiffness and pain in your muscles.

By doing some light movement and some simple stretches can help to reduce tightness. You don’t need to pay for a gym membership to benefit from these stretches. Simply doing a few stretches throughout the day can help you get more comfortable with your movement.

Here are seven light stretches you can do to help with your lower back stiffness after sitting for long periods.

1. Child’s pose

This is a light yoga stretch that can help to loosen your back and hips.

To do this:

Start on your hands and knees.

Move your hips back slowly towards your heels.

Move your arms forwards and slowly lower your chest to the ground.

Rest your forehead onto the mat or cushion.

Breathe in and out slowly and hold for between 20-30 seconds.

Ensure you don’t force your hips back.

2. Cat/Cow

This stretch can help to reduce stiffness by moving your spine into two differnet positions.

To do this:

Start on your hands and knees.

Place your wrists under your shoulders and your knees under your hips.

Move your back into a rounded position and gently lower your head.

Then gently move your back into a curve and lift your chest. Look forwards slightly.

Move between both positions slowly for 8-10 reps.

Ensure your movements are controlled.

3. Knee to Chest

This is a simple stretch to help loosen your lower back and hip muscles.

To do this:

Lie on your back with your knees bent and feet on the floor.

Slowly move one knee up to your chest.

Hold the back of your thigh or shin.

Leave the other foot on the floor.

Hold for 15-20 seconds and repeat on the other side.

If you feel comfortable you can move both knees up. Don’t force the movement.

4. Seated Twist

If you’ve been sat for hours you may feel stiffness in your back and surrounding muscles. This light twist will help to get some movement in your upper and mid back.

To do this:

Sit up straight on a stable chair with both feet on the ground.

Place your hands gently on your thighs or one hand on the opposite arm rest.

Twist your upper body to one side.

Ensure your hips are facing forwards and don’t force the movement.

Hold for 10-15 seconds and repeat on the other side.

Ensure you are moving slowly.

5. Back Extension (Standing)

Standing up and doing some gentle movement can really help reduce pain and stiffness.

To do this:

Stand up with your feet shoulder width apart.

Place your hands gently on your hips.

Move your upper body backwards slightly.

Don’t move too far and ensure you are moving slowly.

Move back to a neutral position.

Repeat between 5-8 times if comfortable. Don’t do this if it makes your pain worse.

6. Figure 4 stretch

Tight hip muscles can cause pain in your hip region and lower back. This light stretch will help with loosening muscles in your outer hip.

To do this:

Lie on your back with both knees bent.

Place your right ankle over your left thigh just above your knee.

Gently move your left thigh towards your chest.

Ensure your head and shoulders are relaxed.

Hold for 15-20 seconds and repeat on the other side.

You should feel a light stretch in your hip/buttock. Don’t force your knee down.

7. Hip Flexor stretch

When you sit for long periods your hips are in a bent position. Doing this light stretch can help with getting more comfortable in your hips.

To do this:

Get into a kneeling position with one knee on the floor. Ensure you are on a comfortable mat.

Place your other foot in front of you to create a comfortable lunge position.

Ensure your upper body is upright.

Gently move your hips forwards to feel a stretch in the front of your back leg hip.

Hold for 15-20 seconds and repeat on the other side.

You can place a cushion under your knee.

## Tips to Reduce Stiffness from Sitting

Whilst doing some stretches can help, there are some simple changes you can make to your daily routine.

Take regular breaks. Get up and move around or change positions every 30-60 mins.

Ensure your chair is adjusted correctly. Your feet should be supported and your back should be comfortable.

Ensure your screen is in the correct position. Your monitor should be at eye level.

Have your essentials within reach. Try to have your keyboard and mouse within reach.

Be active. Try to go for walks, swim or do something you’re comfortable with to keep you active.

Don’t stay in the same position. Even if you have a good posture whilst sitting it can become uncomfortable.

Things to Be Careful With

Some back pain isn’t caused by sitting. If you feel any sharp pain, increased pain, numbness or tingling whilst doing these stretches stop.

If you are experiencing ongoing, increasing or impacting back pain seek medical advice. If your back pain is accompanied by any new bladder or bowel issues, numbness in the groin/saddle region or significant weakness in both legs seek urgent medical attention.

If you have any existing back issues, recent injuries or medical concerns please speak to a healthcare professional before doing any new stretches.

Summary

Sitting for long periods can cause stiffness in your lower back. However taking short breaks to move can help. You can improve your mobility by doing some gentle stretches such as child’s pose, cat/cow, knee to chest and hip flexor stretch.

Remember you don’t need to spend an hour exercising to look after your back. Simply do a few gentle movements and take regular breaks.

Your back needs some movement. Taking a few minutes to do some gentle stretches throughout the day can help you start to get more comfortable with your work routine.