6 Easy Stretches for Low Back or Hip Pain You Can Do Right At Your Desk!

Print out the pictures and instructions or watch the video where I walk you through the stretches.

Always go for the stretch feeling, never pain. If it hurts, you can try to get into the position slowly and find a comfortable spot to hang out or change the position slightly. If that still doesn’t work, then don’t do it!

Chest and Mid Back Opener

This is shown in standing so you can see it better, but the instructions below are for sitting.

While sitting tall through your sit bones, place your hands behind your back with interlocking hands. Roll your shoulders back and squeeze your shoulder blades together to feel a moderate stretch across the front of your chest and shoulders. Exhale completely drawing your ribs down and in toward your hips without collapsing through your chest or letting your head come forward.

Take 3-5 breaths, 4 seconds in, 4-6 seconds out like this.

Hip flexor stretch

Place your foot on a chair and hold on to something in front of you. Keep your knees and thighs together as possible. Tuck your tail bone under and drive your hips forward.

Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side

Hip Rotator Stretch

While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other.

Next, pull the top knee upward towards your opposite shoulder for a stretch in the outer hip. Do not let your trunk twist.

If you feel any groin symptoms, back out of the stretch until that goes away. If it does not go away, do not do this stretch.

Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side

Low Back Release

Place your hands on your desk then scoot back in your chair and lean forward towards your feet until a stretch is felt along your back and back of the shoulders.

As you exhale, draw your ribs down and in together to create a downward pull and active your core

Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse.

Sciatic Nerve Glide

If you have tingles that go down your leg or radiating pain down your buttock or leg, do this one instead of the hamstring stretch below. You can do this anytime you feel symptoms start to come on too to stay on top of it.

Put your hands behind your back. Tuck your chin, slouch to round through your spine. Keep your toe pointed and straighten your knee until you feel a stretch sensation then return to the starting position immediately.

If your knee is straight and you still don’t feel a stretch, flex your ankle until you feel a stretch sensation and then back off return to the starting position immediately.

Repeat 10-15 times.

Hamstring stretch

Do not do this one if you are dealing numbness and tingling in your buttock, leg, radiating pain or pain in your calf when you sit. Do the nerve glide above.

Sit at the edge of your chair. Straighten your leg out in front of you. Sit tall and lift through your chest. Fold forward at the hips until you feel a stretch.

Hold for 3 to 5 breaths. 4 second inhale, 4 -6 second exhale, drawing your ribs down and in together without allowing the chest to collapse. Repeat on the other side

Do this series as often as feels good!