19.06.2026

Fighting back pain from a sedentary job: simple exercises at the office

Practical office exercises that help relieve muscle tension and reduce back pain from prolonged sitting.

Lower back pain is one of the most common causes of disability in the world, and its risk factors include low physical activity and high physical demands at work, especially during prolonged sitting.^[3]

Regular movement and targeted exercises help strengthen muscles, improve mobility and reduce strain on the spine, which helps ease pain and improve quality of life.^{[1] [3]}

Back view of slim unrecognizable female sitting on mat and stretching arms behind back while doing warm up exercise in morning on terrace

Фото: Miriam Alonso

Knee-to-chest stretch (lying down) — improves lower-back flexibility.
Lower-back rotations (lying down) — gently stretch the muscles on the sides.
Lower-back strengthening (bridge) — engages the glutes and core muscles.
Cat stretch on all fours — lengthens and relaxes the spine.
Seated shoulder-blade squeeze — relieves tension in the upper back.

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If you work at a desk, short office breaks with stretching help prevent stiffness in the neck, shoulders and upper back.^[2]

Seated trunk extension and flexion — improves mobility of the lumbar region.
Seated trunk rotations — gently stretch the back muscles.
Shrugs and shoulder-blade retraction — relieve tension in the upper back.

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It is important to start gradually, and if the pain gets worse or is accompanied by numbness or weakness, be sure to consult a doctor or physiotherapist.

Before doing exercises for chronic pain, consult a doctor — it is safer and more effective.

Sources

Back exercises in 15 minutes a day — Mayo Clinic
Desk stretches: Video collection — Mayo Clinic
Low back pain (fact sheet) — World Health Organization (WHO)