Sitting for hours puts a lot of strain on your lower back. These five stretches take about five minutes, need no equipment, and help release tension during your workday.
- Seated pelvic tilt: With your feet flat on the floor, slowly tilt your pelvis forward and back 10 times.
- Knee to chest: While seated, hug one knee toward your chest for 20 seconds, then switch sides.
- Chair twist: Rotate your upper body to one side while holding the back of the chair, 20 seconds per side.
- Forward fold: Let your upper body relax down between your knees and breathe deeply for 30 seconds.
- Standing extension: Stand up, place your hands on your waist and gently lift your chest toward the ceiling 5 times.
Tip: Get up and move every 45 to 60 minutes. If your pain is severe, constant or travels down your leg, see a physical therapist.
