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Wellness Tips

5 Stretches to Relieve Back Pain from Your Desk Job

Combat the negative effects of sitting all day with these simple, effective stretches you can do right at your desk.

5 Stretches to Relieve Back Pain from Your Desk Job

Sitting for prolonged periods can wreak havoc on your back. Here are five simple stretches to incorporate into your workday to alleviate pain and improve posture.

1. Seated Cat-Cow

While seated, place your hands on your knees. Inhale as you arch your back and look up (Cow). Exhale as you round your spine and tuck your chin to your chest (Cat). Repeat 5-10 times.

2. Seated Spinal Twist

Sit tall and place your right hand on the outside of your left knee. Use your left hand to hold the back of the chair. Gently twist your torso to the left. Hold for 30 seconds and repeat on the other side.

3. Hamstring Stretch

Sit on the edge of your chair and extend one leg straight out in front of you, with your heel on the floor. Keeping your back straight, gently lean forward until you feel a stretch in the back of your leg. Hold for 30 seconds per leg.

4. Glute Stretch (Seated Pigeon)

Cross your right ankle over your left knee. Gently press down on your right knee to deepen the stretch in your right glute. Hold for 30 seconds and switch sides.

5. Chest Opener

Clasp your hands behind your back. Straighten your arms and gently lift your hands away from your body, squeezing your shoulder blades together. This counteracts the slouching posture. Hold for 30 seconds.