Whether you WFH or you’re back in the office, the cause for your lower back pain can oftentimes be attributed to your 9-5. If your job requires you to be on the computer, chances are you’re not moving enough throughout the day. We’re stuck in pretty static positions for about 8 hours, and performing repetitive motions that misalign and strain our muscles. I think a lot of us know that- but what can we do about it?

The answer: improve your posture by activating and strengthening those weak and neglected muscles. You can do that by 2 pretty simple means:

1. Exercise
2. Stretching

The thought of having to incorporate those moves into an already packed and stressful day can seem taxing for some- but they can help your back pain, and may even help decrease your stress levels. You can do them first thing in the morning, during your breaks or even at night before bed.

I’m all for taking baby steps to get the ball rolling, so let’s start with stretches (sometimes these can seem less daunting than “exercise“):

1. Spinal Twist: can help relieve tension across entire back

How to do it at home (on the floor): Lie on your back with your legs flat on the floor. Bend your left knee, while your right leg remains flat, making contact with the floor. Bring your left knee in towards your chest, take a deep breath, and as you exhale, cross your left leg over to your right side. Hold this position for 15-30 seconds, taking deep breaths and gently pushing your left knee closer to the floor on the right side. Repeat on the other side.

How to do it at your desk: Sit upright, placing both feet flat on the floor. Rotate your upper body toward the left. Place your right hand on the outside of your left knee, and continue rotating your torso to the left, pushing into the stretch. You can use your left hand to deepen the stretch by placing it on the edge of the backseat of the chair or the armrest. Hold this position for 15-30 seconds, taking deep breaths, and pushing deeper into the stretch with each exhalation. Repeat on the other side.

2. Hip Stretch (aka Figure-Four Stretch): can help release hip tightness

How to do it at home (on the floor): Lay on your back, and bend both knees. Cross your right ankle over your left knee. Clasp your hands behind your left leg and draw that left knee in towards your chest as far as you can comfortably go. Hold this position, feeling the stretch in your right glute, for at least 30 seconds. Take deep breaths, deepening the stretch with each exhalation. Return to your original position and repeat on the other side.

How to do it at your desk: Sit upright on your chair, with both feet flat on the floor. Cross your right ankle over your left knee. Bend forward at the hips until you feel a stretch across your right glute. Hold this position for 15-30 seconds taking deep breaths, and pushing deeper into the stretch with each exhalation. Return to your upright seated position with both feet on the floor, and repeat on the other side. 

3. Hamstring Stretch: can loosen tight hamstrings that pull at your pelvis, causing pain/stiffness in your back.

How to do it at home (on the floor): Lay flat on your back, with both legs straight. Raise your right leg straight up towards the sky, and using your right hand, grip your big toe, pulling your knee closer to your chest (maintaining your leg as straight as possible). If you are unable to reach your toes with your hand, use a towel, loop it around your right foot and slowly pull the towel towards you. (If you can’t find an appropriate towel, you can also invest in a stretch strap, like this one). Keep your opposite leg flat on the floor in its original position as you draw the towel towards you, moving your right leg towards your head. Keep pulling until you feel the stretch behind your thigh. Hold this position for at least 30 seconds. Make sure to breathe deeply during this stretch, and try to deepen it with every exhalation. Slowly release the towel and return your right leg to the original position. Repeat with the left leg.

How to do it at your desk: Sit upright in your chair, with both feet flat on the floor. Make sure your chair is stable, and won’t move around. Extend your left leg forward while maintaining your right leg and foot in its original position (right foot flat on the floor). Keep yourself in an upright position, sitting tall with your head in line with your spine, and fold forward, reaching for your left foot. Hold this position for 15-30 seconds, deepening the stretch with each exhalation. Slowly come back to your original position, and repeat with the other side.

You can do all of those stretches, or pick out 1-2 for the day. Just dedicate at least 1-2 minutes to holding the stretch, and then see how good you feel after.

Now here are some great foundational exercises that you can use to strengthen your muscles and counteract those pains:

1. Bird-dog: helps stabilize your abdominal muscles, lower back, butt, and thighs
How-to: Start on all fours, hands and knees on the ground. Tighten your abdominals as you extend one arm out in front of you and extend the opposite leg out behind you at the same time, forming a straight line (if you extend your right arm out, extend your left leg). Keep your hips stable, and squared to the ground. Hold this position for 5 seconds, and return your hands and knees to the ground. Repeat on the other side. Keep your abdominals engaged throughout the exercise to ensure you minimize any motion in your hips as your weight shifts. Aim for 3 sets of 12.

2. Plank: your core is connected to your back, and this exercise will help strengthen both
How to: Start in a push up position, with core engaged. Bend your elbows until your forearms are laying flat on the floor (elbows under your shoulders and hands flat on the floor). Your body should form a straight line from your head to your feet. Look at the space in between your hands to ensure your spine remains neutral. Hold this position for as long as you can (about 30 seconds to 1 minute). Aim for 3 sets.

3. Glute Bridge: stable, strong glutes= stable, strong hips and pelvis = increased stability and better posture
How to: Lie on the floor, knees bent and feet flat on the floor, hip-width apart. Make sure your back is also flat against the floor. With your hands by your side, tighten your abdominals and glutes, press your feet into the floor, and lift your butt off the ground. Ensure you keep your upper back, shoulders and head on the floor. The goal is to form a straight, diagonal line from your knees to your shoulders. Hold this position for about 15 seconds, breathing deeply. Start with 3 sets of 5, and work your way up as you see fit.

4. Supermans: strengthens your back extensors that help stabilize your spine and keep you upright
How to: Lie on your stomach, with your legs straight, and your arms extended out in front of you. Lift your hands and feet off the ground simultaneously until you feel your lower back contract (your limbs may lift about 5 inches off the floor before feeling this). Engage your core, lifting your belly button up towards your back. Look at the floor to keep your head neutral and avoid straining your neck. Hold this position for 2 seconds. Slowly release. Repeat 5-10 more times.

Incorporate some of these moves into your daily routine, be mindful of your posture throughout the day, and frequently adjust your position while sitting for long periods to help improve your back pain. Getting up from your chair and periodically walking around may also be helpful. If you’re down to reinvent your workplace, you can feng shui your work space to be more ergonomically-friendly, or you can invest in new pieces all together (hello, standing desk!).