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Options include seated shoulder blade squeezes, cat stretches on all fours, and a knee-to-chest stretch lying down. Choose movements suited to you and your available space. If you have ongoing back pain or a recent injury, ask a healthcare professional before trying them.
Sources: Mayo Clinic: Back exercises
Back safety checks and medical signposting
These are general instructions, not a personalized treatment plan. Ask a healthcare professional before exercising with ongoing back pain or a recent injury, or if you are unsure about suitability. Stop if you feel pain or become unwell.
Sources: Mayo Clinic: Back exercises · NHS: How to warm up before exercising
1. Viewing daily back stretches as a repeatable habit
Use “daily” as a reminder to make room for a habit, not a requirement to finish every movement regardless of how you feel. Decide when and where a suitable stretch could fit, and follow any individual advice you have received.
2. Distinguishing desk moves from floor exercises
The shoulder blade squeeze below is seated. The cat and knee-to-chest stretches require enough clear floor space to get down and up comfortably. Save those for home if your workplace does not have an appropriate area.
3. Seated shoulder blade squeeze at your desk
Sit on an armless chair with feet flat. Draw your shoulder blades together, hold five seconds and relax. Repeat three to five times.
Sources: Mayo Clinic: Back exercises
4. Gentle cat stretch on a home exercise mat
Start on hands and knees. Gently round your back upward, then slowly let your back and abdomen curve downward. Return to the starting position. Repeat three to five times without forcing the range.
Sources: Mayo Clinic: Back exercises
5. Knee-to-chest stretch lying down
Lie on your back, knees bent and feet flat. Use both hands to draw one knee toward your chest, tightening your abdomen and gently flattening your back against the floor. Hold five seconds, lower your foot and switch legs. Repeat two to three times each.
Sources: Mayo Clinic: Back exercises
6. Listening to pain signals during back movement
Do not push for a larger range or keep going through pain. Stop a movement that hurts. Use the linked exercise illustrations to check the starting positions, and seek individual advice if you are unsure.
Sources: Mayo Clinic: Back exercises
7. Planning a stretching habit with Unknot
If your goal is remembering to stretch, a custom routine can help you organize the habit. Unknot is a stretching habit app coming soon to iPhone and Android. It includes body-area selection, illustrated instructions, a timer, custom routines and an optional daily reminder. Join the launch email list for availability updates.
Caring for your back throughout the workweek
Choose a suitable seated or floor option and keep the source illustrations nearby. The routine should fit your circumstances and any advice from your healthcare professional.
Questions before you start
Can these back stretches treat existing back pain or sciatica?
These instructions are not a personalized treatment for back pain or sciatica. Ask a doctor or physiotherapist which movements are appropriate for your symptoms before trying them.
Sources: Mayo Clinic: Back exercises
Do I have to do all of these back stretches every day?
No. This is a set of options you can discuss with a healthcare professional if needed. A seated movement may fit a work break, while floor exercises need separate space and time.
A stretch break. Made for you.
Unknot is coming to iPhone and Android. Check the store links for availability.
App Store / Google Play