9 Easy Exercises To Strengthen Lower Back

Lower back pain results from an injury due to sudden movements, poor body mechanics while lifting objects, or poor posture when sitting or standing. One of the typical office injuries you can get is lower back pain. If you have a disease like cancer of the spinal cord or a ruptured disc, you may also experience lower back pain. There are ways to cure this, but prevention is always better than cure. So, take a look below at some exercises you can do in your workplace that could help strengthen your lower back. 

1. Seated Lower Back Rotational Stretches

  • While sitting on your office chair, keep your feet flat on the floor.
  • Position the hands behind the head. Or, you can have your left hand on the right knee while the right hand is behind your head.
  • Twist at the core to the right and keep the hips square and the spine tall.
  • Hold the position for 10 seconds. 
  • Repeat the exercise on the left side.
  • Repeat the steps 3-5 times on each side, twice a day.

2. Thoracic Rotation

  • Sit upright.
  • Place both palms at the back of your neck and elbows pointed to the sides.
  • Turn your torso to the left with your shoulder blades gently drawn downwards.
  • Repeat steps on your right.
  • Repeat five times on each side.

3. The Cross-Body Stretch

  • Sit upright.
  • Cross your right leg over the left.
  • Press your arm against the crossed leg.
  • Twist your body slowly to the right.
  • Hold for five seconds.
  • Repeat on your left.
  • Repeat three times on each side.

4. Seated Lateral Trunk Stretch

  • Sit upright and raise your right arm over your head.
  • For support, you can place your left hand on your left thigh.
  • Slowly bend to your left side until you feel a comfortable stretch along the side of your trunk.
  • Hold that position for 15-20 seconds.
  • Repeat on your left.
  • Repeat 3-5 times on each side.

5. Seated Knee to Chest Stretch

  • While seated, raise your right knee toward your chest with your feet flat on the floor.
  • Your hands could either be on top of your knee or behind your knee for support.
  • Hold this position for 15-20 seconds, then do the same with your right knee.
  • Repeat 3-5 times on each side.

6. Seated Hamstring Stretch

  • While seated, rest your right heel on the floor with your knee straight. At the same time, the left foot is flat on the floor.
  • Lean gently forward until you feel a stretch just behind your knee or thigh.
  • Keep your lower back straight to focus the stretch on the hamstring muscles.
  • Hold this position for 20-30 seconds.
  • Repeat steps on each leg 3-4 times.

7. Calf Raises

  • Stand straight in your workstation. Hold onto your desk for balance and support.
  • Raise your heels a few inches with your toes pressed on the floor.
  • Hold this position for 3-5 seconds. Then, slowly lower heels down. 
  • Repeat 3-5 times.

8. Hamstring Curls

  • Hold on to your desk for balance and support while standing. Then, bring one foot up to your backside.
  • Hold this position for 3-5 seconds. Then, slowly lower your foot. 
  • Repeat 3-5 times on each foot.

9. Short Walks

It is the simplest form of exercise you can do in your workplace. Step away from your workstation by merely taking short walks around the office if you need to inform your colleague of something; instead of sending an email, walk to his workstation, and tell him personally. Short walks also help relieve the tension on your lower back from long hours of sitting. It could also help prevent computer vision syndrome (CVS) and carpal tunnel syndrome. 


We really cannot stop our bodies from experiencing lower back pains or any typical office injuries due to some of our jobs’ nature. Just make sure to do any of the following exercises mentioned above whenever you have free time at work or do them during your rest days. Also, make sure always to eat healthy food.

You could also check 9 Hand Exercises To Help Prevent Carpal Tunnel Syndrome.

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