One Stretch for Lower Back Pain From Sitting All Day
One exercise to relieve tension in your spine, perfect if you sit a lot for work.
Who this is for
Long hours at a desk or in the car can leave your spine feeling compressed and your lower back tight. This stretch is a simple way to relieve that tension.
How to do it
- Lie on a mat with your legs spread.
- Bend one foot so it meets your opposite knee.
- Lift the other leg and slowly rotate it toward the floor on the opposite side.
- Breathe, hold for a few seconds, then switch sides.
Easier option
If this feels too challenging, start with the scorpion stretch, a simpler version of the same rotation.
Move more, hurt less
Stretching helps, and so does getting stronger. A balanced training program that strengthens your core, glutes and back is one of the best ways to protect your lower back long term. If pain is sharp or ongoing, see a doctor or physiotherapist first.
Video transcript
If you have lower back pain, it's always helpful to relieve tension in your spine. Let me show you one exercise that is going to change your life. Lay on your back, spread your legs and bend one foot to meet your knee. Lift the opposite leg and rotate it toward the floor on the other side. If you spend a lot of time sitting, or if your spine feels compressed from work, this exercise is perfect for you. If this feels too challenging, you can try a simpler version called the scorpion stretch.