Back Care for Office Workers

We have all heard the evils of sitting too much in the workplace. Many of us have desk jobs and prolonged sitting is unavoidable. But let’s explore what this extended sitting does to your glute muscles. When we sit for long periods the muscles in our bottom can become weak and inhibited. Your glutes play a key role in helping take stress of the spine during movements, the muscles help control movement of the torso, hips, pelvis and legs. If your glutes are not strong enough your spine will have to take more of the load, especially in rotation. If you can get your muscles strong this will help protect your lumbar spine.

First port of call is to stretch your glutes and hamstrings. If these muscles are tight it will pull on your lower back. These stretches are really easy to do at home and you don’t need any special equipment!
Even if you do not experience back pain these exercises are a great preventative measure.
If you don’t feel any relief from these stretches please see your general practitioner or allied health professional for further assessment!

Stretch 1


Sit up straight in your chair and place the foot of one leg over the knee of your other leg. Gently press down to get a stretch through your leg. Swap to the other leg and repeat

Stretch 2


Sit up straight in your chair and put one leg on an object slightly lower than your chair, a rubbish bin is ideal! You can lean forward into this for an extra stretch!