Prolonged sitting is the new smoking for your spine. But you don't need a gym membership or an hour of yoga to fight back. These four moves take 5 minutes and can be done at your desk.
Why desk work hurts
Sitting for 8+ hours compresses spinal discs, tightens hip flexors, weakens glutes, and rounds the upper back. Over time, this creates a predictable pattern of pain: lower back, between the shoulder blades, and neck.
The 4-move reset
1. Cat-cow stretch (60 seconds)
Stand behind your chair, hands on the backrest. Alternate between arching your back (cow) and rounding it (cat). This mobilises the entire spine.
2. Hip flexor stretch (60 seconds per side)
Step one foot forward into a lunge, keeping your back knee straight. Push your hips forward until you feel a stretch in the front of your back thigh. Tight hip flexors are the #1 contributor to desk-related back pain.
3. Thoracic rotation (60 seconds per side)
Sit sideways on your chair. Hold the backrest with both hands and gently rotate your upper body toward it. Hold for 5 breaths, then switch sides.
4. Glute bridges (60 seconds)
Lie on the floor (or use a yoga mat). Knees bent, feet flat. Lift your hips toward the ceiling, squeeze your glutes at the top, and lower slowly. This reactivates the muscles that sitting shuts off.
Prevention checklist
- •Stand or walk for 5 minutes every hour
- •Set your monitor at eye level
- •Use a chair with lumbar support
- •Consider a standing desk for part of the day
- •Strengthen your core 2–3 times per week
When to see a specialist
If pain persists beyond 2 weeks, radiates down your leg, or is accompanied by numbness or tingling, book an appointment with our orthopedic team.