Pro Tips
PhysEd
Best Exercises for Lower Back Pain from Sitting
Why does sitting cause lower back pain?
Sitting itself isn't the enemy. Staying in one position for hours is. When you spend most of the day at a desk, your hip flexors shorten, your glutes become less active, and your thoracic spine becomes less mobile. Your body often borrows movement from the lumbar spine instead, leading to stiffness and discomfort.
What are the best exercises for lower back pain from sitting?
These five exercises take less than 10 minutes and require minimal equipment.
1. Couch Stretch — Release tight hip flexors
Place one knee against a wall or sofa and the opposite foot in front. Keep your ribs stacked over your pelvis, squeeze the glute of the kneeling leg, and hold for 1–2 minutes per side.
Coaching tip: Don't lean backwards—the stretch comes from glute engagement, not arching your spine.
2. Cat–Cow — Restore spinal movement
Move slowly between rounded and extended spinal positions for 8–10 repetitions, matching each movement to your breath. This gently restores spinal motion after long periods of sitting.
3. 90/90 Hip Switches — Improve hip rotation
Sit in the 90/90 position and switch sides without using your hands if possible. Perform 6–8 slow, controlled repetitions while staying tall through the torso.
4. Glute Bridge — Wake up sleepy glutes
Perform 2 sets of 10–15 reps, pausing for two seconds at the top. Drive through your heels and keep your ribs down throughout the movement.
5. Deep Squat Hold — Reclaim everyday mobility
Hold onto a door frame or sturdy support and relax into a deep squat for 30–60 seconds. Support yourself as needed while gradually improving comfort and range.
How often should you do these exercises?
When | Routine |
Morning | Cat–Cow + Glute Bridges |
Mid-workday | Couch Stretch (2 minutes) |
Evening | 90/90 Hip Switches + Deep Squat Hold |
Should you stretch or strengthen your back?
The answer is both—but in the right order. First restore movement in the hips and thoracic spine, then activate the glutes and core, and finally build strength through functional movements like squats, hinges, carries, and lunges.
A coaching insight from PhysEd
One of the most common patterns I see in new members is people believing they have a 'weak back.' More often, they simply lack hip mobility and control. After a few weeks of focused mobility work and progressive strength training, everyday stiffness often improves significantly.
Ready to move without back pain?
Book a Free Intro Class at PhysEd and we'll assess your movement, meet you where you're at, and help you build strength without intimidation.
FAQ
Can sitting all day really cause lower back pain?
Yes. Prolonged sitting can reduce hip mobility and glute activity, causing the lower back to compensate during everyday movements.
How long does it take for these exercises to help?
Many people feel less stiffness immediately, but lasting improvements usually come from practicing consistently for several weeks.
Is walking better than stretching?
Walking is excellent because it restores natural hip extension and circulation. Combining regular walking with targeted mobility work is ideal.
Should I do these exercises if I have severe back pain?
If your pain is severe, radiates down your leg, or is accompanied by numbness or weakness, consult a qualified healthcare professional before starting an exercise programme.
