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Praxis

Back pain at the desk: three exercises for in between

Eight hours of sitting loads the lumbar spine more than standing does. Three exercises that work at a desk.

10 min read

Sitting loads the discs of the lumbar spine more than standing -- measurably by around 40 percent. Anyone spending the day at a desk does not need a gym session, but short interruptions.

Why the break matters more than the posture

There is no perfect sitting posture. What counts is the change: discs have no blood supply, they feed on load and release. Two minutes of movement per hour do more than an expensive chair nobody ever moves on.

Three exercises that work in an office

  • Pelvic tilt while seated: ten slow repetitions back and forth, without moving the upper body.
  • Chest opener in a doorway: forearms against the frame, one step forward, hold for 30 seconds.
  • Neck stretch: ear towards the shoulder, help gently with your hand, 20 seconds per side.

All three together take under three minutes and no change of clothes. Regularity matters more than execution: brief and hourly beats thorough and once a day.

If the complaints last longer than two weeks, radiate into the leg or come with numbness, they need a proper look. We take an hour for that and go through what actually happens in your day.