Back Pain at Your Desk: 5 Exercises That Actually Help

Move every 40 minutes

Set a timer. Stand, walk to the window, roll your shoulders. Micro-breaks matter more than one long gym session.

The five exercises

Cat-camel, pelvic tilt, bird-dog, glute bridge and a gentle hamstring stretch. Two sets of ten each, morning and evening.

Fix the set-up

Screen at eye level, elbows at 90 degrees, feet flat. A rolled towel behind the lower back supports the natural curve.

The takeaway

Pain that radiates below the knee, or numbness and weakness, needs a proper examination — book a visit.