How often should I do back exercises at my desk?

Every 1–2 hours, take 2 minutes to do these exercises. Consistency is more important than duration.

Can I do these exercises if I have a herniated disc?

Check with your doctor first. Gentle cat-cow and glute squeezes are usually safe, but avoid forward folds and twisting if you have an acute disc issue.

Do I need any equipment for these exercises?

No — all these exercises use just your body weight and your chair. They're designed to be done anywhere.

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Back Pain Relief Exercises You Can Do at Your Desk

Relieve lower back pain with these simple exercises you can do right at your desk without any equipment.

Lower back pain from sitting responds well to gentle movement. The seated cat-cow mobilises your spine through flexion and extension, seated knee hugs release the lumbar erectors, standing forward fold decompresses the lower back, glute squeezes activate inactive glutes, and side bends stretch the quadratus lumborum. Perform these exercises every 1–2 hours, holding each for 15–30 seconds, to counteract the stiffness from prolonged sitting.

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