Sitting for long hours at a desk is one of the biggest contributors to lower back pain. Tight hip flexors, weak core muscles, and poor sitting posture put constant stress on your lumbar spine. The good news — a few simple stretches done regularly can make a huge difference.

1. Seated Spinal Twist

Sit upright, place one hand on the back of your chair and gently twist your torso toward that side. Hold for 15-20 seconds on each side. This helps release tension along the spine and improves mobility.

2. Standing Hip Flexor Stretch

Step one foot back into a lunge position and gently push your hips forward. This counters the tightness caused by prolonged sitting and helps restore normal pelvic alignment.

3. Cat-Cow Stretch

On all fours, alternate between arching your back up (cat) and dipping it down (cow). This mobilizes the entire spine and relieves stiffness built up from sitting.

4. Seated Forward Fold

While seated, slowly bend forward reaching toward your feet, letting your back round naturally. This stretches the hamstrings and lower back, both of which tighten with prolonged sitting.

5. Glute Stretch (Figure-4)

Cross one ankle over the opposite knee and gently lean forward. Tight glutes are a major contributor to lower back pain, especially for people who sit for long hours.

When to See a Physiotherapist

If your back pain persists despite regular stretching, or if it's accompanied by numbness, tingling, or pain radiating down your leg, it's time for a proper assessment. At Kaizen Physiotherapy, we offer postural assessments, manual therapy, and personalized exercise prescriptions to address the root cause — right at your home.