7 Effective Exercises to Relieve Office Worker’s Back Pain

Posted July 19, 2023 by in Health + Fitness

We all know the routine – wake up, commute, sit at a desk for hours on end, commute again, and finally settle down for the night. Such a cycle may be standard for the modern office worker, but it can lead to various health issues, the most common one being back pain. Sedentary lifestyles have seen an increase in the prevalence of backaches and other related discomforts. Thankfully, through a series of targeted exercises, it is possible to alleviate this pain and lead a healthier life. 

Here are seven effective exercises that can help relieve an office worker’s back pain:

Back Superset Workout

Kickstarting our list is the back superset workout, an effective method that targets multiple muscle groups in the back, helping to strengthen and relieve tension. This exercise involves two movements done consecutively with no rest in-between. Try combining seated rows with bent-over rows for a balanced superset that works both the upper and lower back. 

Ensure that you keep your form correct and avoid overexertion to prevent any potential injuries. Regularly incorporating this superset into your exercise routine can significantly improve your posture and relieve backache.

Cat-Cow Stretch

Next, we have the cat-cow stretch, a gentle and effective yoga pose. It works wonders for your spine, relieving tension and improving flexibility. Start on your hands and knees, inhale as you arch your back (the cow position), then exhale as you round your spine (the cat position). Repeat this process for about five minutes daily, and you’ll soon notice a decrease in your back pain.

Child’s Pose

Another yoga staple, the child’s pose, stretches the back muscles and relieves tension in the spine. 

Begin by kneeling on the floor, then lean forward, extending your arms in front and resting your forehead on the ground. Hold the pose for about five minutes. This pose also promotes a sense of relaxation and can help manage stress, a common contributor to back pain.

Bridge Pose

The bridge pose strengthens the back muscles, particularly the lower back, and improves posture

Lie flat on your back with your knees bent and feet flat on the floor. Raise your hips off the ground until your knees, hips, and shoulders form a straight line. Hold for a few seconds and then lower your hips back to the ground. Repeat this process for about five to ten minutes.


Planks are an all-around effective exercise for core stability, which is essential for a healthy back. With elbows on the floor, aligned under the shoulders and feet hip-width apart, hold your body in a straight line from the top of your head to your heels. Planks engage multiple muscle groups simultaneously, offering an efficient way to strengthen your back and relieve pain.

Wall Sits

Wall sits work the entire core, back, and leg muscles. Stand with your back against a wall and slowly slide down until your thighs are parallel to the floor, similar to a seated position. Hold for 30 seconds to a minute. Regularly practicing wall sits can significantly reduce back pain and improve overall posture.

Bird-Dog Exercise

Lastly, the bird-dog exercise enhances stability, strength, and mobility of the spine. 

Start on your hands and knees. Extend your right arm forward and left leg backward simultaneously, maintaining a balanced position. Hold for a few seconds, then switch to the opposite arm and leg. This exercise can be especially beneficial for those who spend long hours at a desk.

Don’t let a desk job dictate your health. Integrating these seven effective exercises into your routine can alleviate the discomfort of back pain and improve your overall well being. Remember, consistency is key, so try to do these exercises regularly for the best results. It’s also essential to pay attention to maintaining proper posture while sitting and standing, taking breaks to move around during the day, and ensuring your workstation is ergonomically friendly. After all, prevention is always better than cure when it comes to back pain.

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