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3 Simple Exercises To Alleviate Back Pain Caused By Sitting

Updated: Apr 23, 2019



Today’s lifestyles revolve around sitting and sedentary routines: driving, desk jobs, binge watching tv, phone/social media addiction, and an Ecommerce culture. Lower back pain being one of the most common bodily pains people experience due to this. While lack of movement is what causes us to have chronic pain, persistent injuries, and low energy, it's movement that can cure it!


Here are 3 exercises to alleviate lower back pain caused by sitting:


1. Figure 4 Stretch

Perform this hold for 30 seconds each side, alternating for at least 2 rounds (1 minute total each side). There is a strong connection between tight hips (from sitting) and back pain, because of that opening up the hips is a great way to release tension in your lower back.


2. Wall Sit

Lean on the wall for 30 seconds - 1 minute (depending on pain) for 2 rounds. Make sure your lower back is pressed into the wall, your shoulder blades are off the wall, and shoulders are relaxed. Turn toes in slightly.


3. Hamstring Stretch

With one leg bent (place a pillow or mat under your knee), while keeping the back straight and spine neural, extend your other leg and stretch your hamstring for 30 seconds - 1 minute each side, for 2 rounds. Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found.


Bonus Exercise: Couch Stretch

As we mentioned in the first exercise, back pain and tight hips are closely connected. The couch stretch is one of the most effective stretches to open up the hip flexor (don't worry if your back leg isn't this close to your body!). While it's called the couch stretch, you can use a wall or chair. Hold the stretch for 30 seconds each side, for 2 rounds.



Check out the full video walk through with our CEO and co-founder, John Moran here. This routine of stretches is to alleviate extreme lower back pain and spasms, but will work just as effectively for lower levels of pain. Give it a try!