Lower back and core Stretches and Exercises for Desk Workers
This page gathers several simple stretches and exercises for the lower back and core. You will find floor exercises like the glute bridge and bird dog, along with stretches you can do while seated or standing at your desk, such as the seated pelvic tilt and standing back extension.
You can try one or two of these movements during a break from work. Pay attention to your body and stop if any exercise causes pain. These movements are meant to be gentle and should be performed with care.
12 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Glute Bridge | floor | 2 to 5 seconds | none, floor mat | low (requires floor space) |
| Dead Bug Exercise | floor | 5 to 10 reps | none, floor mat | low |
| Bird Dog | floor | 3 to 5 seconds | floor mat | high |
| Pelvic Tilt | floor | 3 to 5 seconds | floor mat | low |
| Quadratus Lumborum Stretch | floor | 15 to 30 seconds | none, floor mat | low |
| Knee to Chest Stretch | floor | 15 to 30 seconds | none, floor mat | low |
| Supine Spinal Twist | floor | 15 to 30 seconds | none, floor mat | low |
| Prone Press Up | floor | 1 to 3 seconds | none, floor mat | high |
| Seated Forward Fold | floor | 15 to 30 seconds | floor mat | high |
| Sphinx Pose | floor | 15 to 30 seconds | none, floor mat | low |
| Standing Back Extension | standing | 2 to 5 seconds | none | low |
| Seated Pelvic Tilt | seated | 2 seconds | chair | low |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas · Desk setup and habit guides
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.