Office work often means long hours of sitting, which strains the lower-back muscles and increases discomfort. Simple "opposite" movements, such as standing backbends, help restore the spine's normal position and relieve tension.[1]
"Regularly performing opposite movements restores the spine's balance, helps reduce pain and prevents injury."
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- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your lower back and arch backward until you feel light pressure.
- Return to the starting position. Repeat 5 times every hour or as needed.
Mayo Clinic also recommends regularly breaking up prolonged sitting with short stretches, including standing ones. Such movements improve circulation, reduce stiffness and help ease tension in the back and neck.[2]
In addition to backbends, it's helpful to include the bridge and seated trunk twists — they strengthen the core muscles that support the spine and help manage chronic back pain.[3]
Important: if you have health problems or your pain worsens, you should see a doctor. This article is preventive rather than curative.
