5 Stretches to Relieve Lower Back Pain at Your Desk

Lower back pain affects nearly 80% of Australians at some point in their lives — and for office workers, prolonged sitting is often the culprit.

**1. Seated Spinal Twist**
Sit up tall in your chair. Place your right hand on the outside of your left knee and gently twist to the left. Hold for 20–30 seconds, then switch sides.

**2. Hip Flexor Stretch**
Scoot to the edge of your chair. Slide one leg back so your knee drops toward the floor. Keep your back straight and hold for 30 seconds per side.

**3. Cat-Cow Stretch**
Sit with both feet flat on the floor. Place your hands on your thighs. Arch your back (cow) and then round it (cat). Repeat 10 times slowly.

**4. Thoracic Extension**
Clasp your hands behind your head. Gently arch backwards over the back of your chair. Hold for 5 seconds and repeat 5 times.

**5. Knee-to-Chest Stretch**
While seated, lift one knee and hold it to your chest for 20 seconds. Alternate sides 3–4 times.

If pain persists beyond a few days, book in to see one of our physiotherapists for a proper assessment. We can identify the root cause and build a tailored management plan.