Stretches for Lower Back Pain at Work: Concierge Chiropractic and Corporate Wellness in NYC
If you sit for most of your workday, chances are you’ve felt that dull, nagging ache in your lower back by midafternoon. Whether you’re working from a home office, a corporate space, or constantly moving between meetings, back pain has a way of creeping in when you least expect it.
The truth is, modern work life doesn’t do our bodies any favors. Prolonged sitting, limited movement, and poor posture all contribute to stiffness and tension that build up over time. But the good news is that you don’t have to live with it, and you don’t need to wait for a full chiropractic visit to start feeling better.
Let’s talk about why this happens, a few stretches you can start doing today, and how concierge chiropractic care and corporate wellness programs in NYC can help keep your spine (and your team) healthy long term.
Why Sitting Causes Lower Back Pain
When you sit for hours, your hips become tight, your glutes turn off, and your spine begins to round forward. This posture puts constant pressure on your lower back and can even affect how you breathe and move throughout the day.
Over time, that stiffness and muscle imbalance can lead to irritation in the joints, compression through the lumbar spine, and tension in the surrounding muscles. That’s why stretching, and moving intentionally during the day, is so important.
Ps: stretching AND strengthening are important, but this blog post will just cover the stretching and easy movement side.
Stretches to Relieve Lower Back Pain at Work
You don’t need a gym or a yoga mat to take care of your body at work. These simple stretches can help reduce stiffness and reset your posture, whether you’re between meetings or taking a quick break.
Seated Spinal Twist: For the starting position, sit tall in your chair, plant your feet flat on the floor, and twist your upper body gently toward one side, using the armrest or back of the chair for support. Hold for 10–15 seconds, then repeat on the other side. This helps release tension through the spine and obliques.
Hip Flexor Stretch: Stand up, take a step back with one foot, and gently bend your front knee until you feel a stretch in the front of your hip. Hold for 20–30 seconds on each side. Tight hip flexors are a major contributor to lower back pain.
Figure 4 Stretch: While seated, cross one ankle over the opposite knee and hinge forward slightly until you feel a stretch in your glute. Hold for 20–30 seconds, then switch legs. This helps release tension through the hips and lower back.
Cat-Cow at Your Desk: Sit on the edge of your chair with your hands on your knees. On an inhale, arch your back and lift your chest slightly. On an exhale, round your spine and tuck your chin toward your chest. Repeat for 5–10 slow breaths to mobilize your spine.
Standing Side Stretch: Stand tall, reach one arm overhead, and lean gently to the opposite side. You should feel a stretch through your side and lower back. Hold for 15–20 seconds each way and feel free to repeat a few times on each side.
A few minutes of movement every hour can make a huge difference in how your body feels by the end of the day. And it's not just about "sitting up straight". It's about gentle stretches, deep breaths, and movement throughout your day.
How Concierge Chiropractic Care Can Help
At Cruz Chiropractic Wellness, we bring the same personalized, one-on-one approach to our concierge chiropractic services. That means care that meets you where you are, whether you prefer in-office sessions, on-site treatments, or tailored movement plans designed around your work schedule.
Concierge chiropractic care is ideal for busy professionals who want consistent, high-quality treatment without disrupting their day. It helps correct postural imbalances, reduce tension, and improve mobility, all while fitting into your lifestyle.
Corporate Wellness for a Healthier Workplace
If your entire team struggles with back pain or stiffness from long hours at their desks, corporate wellness programs can make a major difference.
Through our corporate chiropractic and wellness offerings in NYC, we work with offices to provide on-site care, posture workshops, and mobility programs designed to improve productivity, reduce pain, and support employee well-being.
When your team moves better, they feel better, and that translates to better focus, fewer sick days, and higher performance overall.
Ready to Take Care of Your Back at Work With Chiropractic Care?
If you’ve been dealing with ongoing lower back pain, you don’t have to just push through it. A few daily stretches can go a long way, but addressing the underlying cause through chiropractic care creates lasting results.
At Cruz Chiropractic Wellness, we offer concierge chiropractic and corporate wellness care in NYC designed to help you move better, feel stronger, and thrive at work and beyond.
Whether you need individualized care or want to bring chiropractic support directly to your workplace, we’re here to help.
Book a free 15-minute virtual consult and let’s create a plan that supports your body, your work, and your goals.
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