Does your back ache after a long day at your desk? You’re not alone. The good news: with just a few minutes and a dash of motivation, you can find relief with four expert-approved moves. No gym membership, spandex, or pretzel-level flexibility required!
Why is Back Pain So Common?
Back pain can sneak into your life for a variety of reasons: poor posture, a lack of physical activity, sitting for too long, or even a low-quality chair. Sound familiar? Simply put, our muscles get very little action when we spend hours seated behind our desks. Most of the day, the only part of us moving is our scrolling thumb.
If that sedentary lifestyle sounds all too real, here are a few quick tips to help shake off the stiffness before it sets in:
- Every two hours, stand up and stretch your legs.
- Take advantage of these mini-breaks to walk around, stretch, or do some gentle leg bends.
- Check your sitting position: adjust your chair height and monitor so you’re not craning your neck.
Sometimes, despite our best efforts, the end of the workday brings that familiar twinge in the lower back. The lumbar muscles might feel stiff, and pain can creep in. The solution? A handful of simple stretches you can do right at home. And if you can, pick a spot where you can move freely—coffee table yoga is not recommended unless you want to knock over your houseplants.
The Expert Behind the Moves
If you haven’t heard of Major Mouvement yet, you’re in for a treat. This physiotherapist, followed by nearly 365,000 people on Instagram, shares actionable advice that skips the jargon and gets straight to what your back needs after a long day. The best part? These four moves are quick, effective, and entirely doable—even in your living room.
The Four Simple Stretches for Back Relief
- Stretch 1: The Forward Fold
Lean forward and round your back. Keep your legs straight, or bend them slightly if you feel too much tension. Let your hands reach toward or touch the ground—don’t force yourself to go lower, it’s not a limbo contest. The real magic is paying attention to the full movement, stretching each muscle in your back with intention. As Major Mouvement puts it, what matters most is performing each action with awareness to properly stretch all your back muscles. - Stretch 2: The Lumbar Extension
This one’s a lifesaver after desk-bound hours. Place your fists in your lower back’s hollow. Gently move your hips back and forth. No need for dramatic bends—go only as far as feels comfortable, and stop if you experience pain during the movement. - Stretch 3: The Broomstick Side Stretch
Grab a broomstick (time to recruit your cleaning supplies!), hold it horizontally with one hand at each end. Raise the stick above your head with arms extended, then lean to your left, taking the broomstick along for the ride. You should feel a stretch on your right side. Remember to exhale as you lean down, then come back up. Repeat five times for each side to target your oblique muscles. - Stretch 4: The Broomstick Rotation
Rest the broomstick horizontally across your shoulders and rotate your torso. Turn to the left five times, then to the right five more. This helps your back move in all directions—a key way to counteract a day spent sitting still. As Major Mouvement points out, it’s especially worthwhile to take your back through its full range if you’ve been chair-bound all day.
Your Day, Your Back: One Simple Habit Away from Relief
Back pain can feel inevitable in our screen-heavy routines, but with just a few mindful moves—no tricky twists or acrobatics required—you can ease the discomfort and give your muscles the care they deserve. Set a reminder to stand up and stretch every two hours, adjust your office gear for better posture, and make these four exercises your allies for a happier, healthier back.
After all, your back does a lot for you—it’s time to return the favor. May your days end with more smiles and fewer ouches!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
