Note: This was originally shared by the team at Ferra.
If your workday involves spending 8 to 10 hours at a desk, you're probably familiar with the stiffness that creeps into your lower back by the evening.
The problem isn't just sitting. It's sitting for long periods without giving your body a chance to move.
Fortunately, you don't need an expensive standing desk or a one-hour workout to feel better. A few simple exercises can help improve mobility, strengthen the muscles that support your spine, and reduce everyday discomfort.
- Cat-Cow Stretch
This gentle movement improves spinal mobility and helps relieve stiffness after long hours of sitting.
- Glute Bridge
Sitting weakens your glutes over time. Glute bridges activate these muscles and take pressure off your lower back.
- Bird Dog
A great exercise for improving core stability while strengthening the muscles that support your spine.
- Hip Flexor Stretch
Tight hip flexors are one of the biggest contributors to lower back discomfort. Stretching them regularly can make a noticeable difference.
- Thoracic Rotation
Many desk workers lose upper back mobility. Thoracic rotations help improve posture and reduce tension across the shoulders and spine.
A Simple 10-Minute Routine
Try doing these exercises once or twice a day:
Cat-Cow: 10 repetitions
Glute Bridge: 12 to 15 repetitions
Bird Dog: 10 repetitions per side
Hip Flexor Stretch: 30 seconds per side
Thoracic Rotation: 10 repetitions per side
Consistency matters more than intensity. Even 10 minutes a day can help counteract the effects of prolonged sitting.
Want the Full Routine?
This post is a quick overview. If you're looking for detailed instructions, exercise demonstrations, common mistakes to avoid, and a complete routine designed specifically for people who spend long hours at a desk, check out this guide:
5 Back Exercises for People Who Sit All Day (IT Professionals)
