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The "seated hamstring stretch" exercise — to relieve lower-back tension right at your desk

How to ease your lower back during desk work: a safe, accessible hamstring stretch you can do right in the office.

The "seated hamstring stretch" exercise — to relieve lower-back tension right at your desk

Фото: Mikhail Nilov

Even if you spend the whole day at your desk, you can help your lower back simply by lengthening your hamstrings. This eases tension in the back of the thigh and lets your spine settle into a more comfortable position.[2]

Research shows that short bouts of exercise lasting just 10–15 minutes, done right at your workstation, can reduce lower-back pain and improve flexibility and core strength.[3]

Relaxing in an office with colorful socks and blue jeans, showcasing casual comfort.

Фото: Lukas Horak

  1. Sit on the edge of your chair, keep your torso upright, straighten one leg out in front of you with the heel on the floor.
  2. Hinge forward from the hip, keeping your back straight, until you feel a gentle stretch along the back of your thigh.
  3. Hold the stretch for 30 seconds without any jerky movements, then slowly return to the starting position.
  4. Repeat with the other leg. Do 2–3 rounds on each side.
[2]

It's important to remember that staying regularly active throughout the workday is more effective than complete inactivity: movement boosts circulation, eases tension, and aids recovery.[3]

If you feel some discomfort or mild pain while doing the stretch, that's normal. But if the pain gets worse, it's best to stop and consult a doctor.

This stretch is simple, takes minimal time, and requires no extra equipment — the perfect option for an office break.[2]

Be sure to consult a doctor before starting any exercises, especially if you have chronic conditions or acute back pain.[1]

Sources

  1. Back exercises in 15 minutes a day — Mayo Clinic (USA)
  2. Stretching Exercises (sitting hamstring stretch) — Mayo Clinic (USA)
  3. Physical Exercise Is Confirmed to Reduce Low Back Pain Symptoms in Office Workers: A Systematic Review — NCBI publications (USA)

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