Desk-Job Back Pain: 12 Five-Minute Stretches for a Back That Sits All Day

You get up from your computer and your lower back tells you you've been in the same position far too long. These 12 stretches take five minutes, need no equipment, and fit right where you work.

When you finish it, you'll be able to:

- Stretch the right way, without forcing it

- Build your own 5-minute routine

- Adjust your screen, chair, and lumbar support

- Tell everyday tension apart from a warning sign

It's for you if:

- You work or study sitting for many hours

- You end the day with a tight back

- You want something that fits in a short break

A 10-page practical guide in PDF.

These stretches are educational and for general wellness; they don't replace an evaluation by a physical therapist or doctor. Don't do them if you have a recent injury, pain that radiates down your leg with tingling or weakness, or pain that started after a blow or fall: in those cases, see a doctor first. If back pain comes with fever, unexplained weight loss, or trouble controlling your bladder or bowels, get medical care right away. Stop if you feel sharp pain, and don't use this guide to put off a visit.