Sitting for long hours? Physiotherapist shares 4 exercises to get rid of back pain, stiffness

Long hours at a desk have become a daily reality for many people, whether working from home or in an office.

While sitting may seem harmless, spending prolonged periods in the same position can take a toll on the spine, muscles and overall posture.

According to Dr Ashutosh Singh, MPT (Orthopaedics & Sports) and Head of the Physiotherapy Department at Narayana Health City, Bengaluru, prolonged sitting can lead to back stiffness, reduced spinal mobility and muscle tightness if not addressed through regular movement and exercise.

"Prolonged sitting can lead to back stiffness, reduced spinal mobility, and muscle tightness," says Dr Singh. "Simple exercises performed regularly can help prevent these issues and maintain spinal health."

Here are four physiotherapist-recommended exercises that can help keep your back healthy and reduce the strain caused by sitting for extended periods.

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1. Cat and camel stretch: Improve spinal mobility

The cat and camel stretch is a gentle movement that mobilises the entire spine and helps counteract stiffness caused by remaining seated for long periods.

How to do it

Step 1: Begin on your hands and knees in a tabletop position.

Step 2: Keep your hands directly beneath your shoulders and your knees beneath your hips.

Step 3: Slowly arch your back upwards towards the ceiling while tucking your chin towards your chest.

Step 4: Then gradually lower your abdomen towards the floor while lifting your chest and looking slightly upwards. Repeat 10 to 15 times.

Benefits: Dr Singh explains that this exercise "improves spinal mobility and reduces stiffness throughout the spine".

The movement encourages flexibility in the cervical, thoracic and lumbar regions of the spine while promoting better posture and circulation to spinal tissues.

Muscle groups targeted: Spinal extensor muscles, deep core stabilisers, abdominal muscles, and neck and upper back muscles.

As it mobilises the entire spinal column, it is particularly useful for people who spend most of the day sitting at a desk.

2. Knee to chest stretch: Relieve lower back tightness

Tightness in the lower back and hips is one of the most common complaints among people who sit for long hours. The knee to chest stretch helps release tension in these areas.

How to do it

Step 1: Lie comfortably on your back.

Step 2: Bend one knee and gently pull it towards your chest using both hands.

Step 3: Hold the position for 15 to 20 seconds.

Step 4: Return to the starting position.

Step 5: Repeat on the opposite side.

Step 6: Perform two to three repetitions on each leg.

Benefits: "This helps stretch the lower back and gluteus muscles, improving flexibility and relieving tightness," says Dr Singh.

The stretch can reduce discomfort in the lumbar spine, improve hip mobility and help ease muscle tension that develops from prolonged sitting.

Muscle groups targeted: Lower back muscles, gluteal muscles, hip muscles, and hamstrings.

The exercise is especially beneficial for individuals who experience stiffness after sitting through long meetings, travel or desk work.

3. Pelvic tilts: Strengthen the core and support the spine

Pelvic tilts are a simple but effective exercise for activating the deep core muscles that help stabilise the spine.

How to do it

Step 1: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles.

Step 2: Gently flatten your lower back against the floor by tilting your pelvis. Hold the position for five seconds.

Step 3: Relax and return to the starting position. Repeat 10 to 15 times.

Benefits: According to Dr Singh, "this helps improve spinal stability."

Strong core muscles provide support to the lower back and can reduce the risk of developing chronic back pain associated with prolonged sitting.

Muscle groups targeted: Deep abdominal muscles, core stabilisers, lower back muscles, and pelvic muscles.

Regular practice can improve posture and reduce excessive strain on the lumbar spine during daily activities.

4. Standing back extensions: Counter the effects of sitting

Sitting for prolonged periods often causes people to remain in a slightly forward-bent position. Standing back extensions help reverse this posture.

How to do it

Step 1: Stand upright with your feet shoulder-width apart. Place both hands on your lower back for support.

Step 2: Slowly bend backwards within a comfortable range. Hold briefly before returning to an upright position. Repeat 10 times.

Benefits: Dr Singh notes that this exercise "helps reduce pressure on the lower back and promotes better posture".

The movement encourages spinal extension, which can offset the prolonged forward flexion that occurs while sitting.

Muscle groups targeted: Lower back muscles, core stabilisers, hip flexors, and spinal support muscles.

Many physiotherapists recommend standing back extensions during work breaks to relieve spinal compression.

Which muscles do these exercises strengthen?

Dr Singh explains that these exercises mainly target "the core muscles, spinal muscles, gluteal muscles, and hip structures, helping improve flexibility, posture, and overall back health".

Together, these muscle groups play a vital role in supporting the spine, maintaining balance and reducing the risk of musculoskeletal discomfort.

Don't forget to move regularly

While exercises can help, movement throughout the day remains equally important.

"Standing up and moving every 30–45 minutes can significantly reduce the strain caused by prolonged sitting and help prevent long-term back problems," advises Dr Singh.

Even a short walk, a few stretches or simply changing position can help improve circulation, reduce muscle stiffness and minimise stress on the spine.