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  • Writer's pictureShruti GOCHHWAL

Back Pain Exercises That’ll Increase Your Productivity at Work

Is your back pain making it difficult for you to sit and work at the office? Is your daily productivity getting hampered? Well! Here are some exercises that will not only help you get rid of your backache but will also increase productivity at work.

There are several back pain exercises which, when performed daily can bring relief from debilitating back pain.

  1. Sitting pigeon pose

  2. Knee to chest pose

  3. Cat and cow pose

  4. Cobra pose

  5. Knee rolls

  6. Standing extension

  7. Calf rest

1.  Sitting Pigeon Pose

Sitting pigeon pose

Sitting pigeon pose (variation of Gomukhasana), Credits: pixabay

Sitting pigeon pose is a variation of Gomukhasana which is also called as Kapotasana

How to:

  1. Start with spreading out your legs in front of you while sitting on the ground.

  2. While keeping your back straight, try to bring your right ankle towards the top of your left knee. Make sure your right knee is bent.

  3. While holding the position, lean forward and try to reach your thighs.

  4. You can also do a variation by moving your trunk towards the opposite side of the bent leg.

  5. Now place your left hand on the right ankle and another hand on the ground. This variation should only be performed if the patient feels comfortable doing it.

Benefits: Sitting pigeon pose stretches the muscles in the back, glutes, groins, chest,  shoulders, and neck. One can find relief from back pain in minutes.

2. Knee to Chest Pose

Knee to chest pose

Knee to chest pose, Credits: pixabay

Knee to chest pose strengthens your abdominal muscles and lower back, and provide long term benefit from aching back muscles.

How to:

  1. It’s a simple pose where you bend both your knees and bring them towards your chest while sleeping on your yoga mat.

  2. Hold into the position with your knees covered with your arms just like you are hugging them.

Benefits: Knee to chest pose stretches your hips, thighs, glutes and improves flexibility in the lower back area thus providing relief from lower back pain.

3. Cat and Cow Pose

Cat-cow stretch

Cat-cow stretch, Credits: pixabay

The cat-cow pose is a gentle warm-up exercise which can provide immediate relief from back pain. It is a combination of two poses and also physiotherapist recommended. It is considered as one of the best physiotherapy exercises for back pain.

How to:

  1. As the name suggests, try putting your body into a cat position.

  2. Kneel down on your knees, bring your upper body towards the front with your palms on the ground supporting your body.

  3. Keep your head down. This is cat pose

  4. Now, look up towards the ceiling by pressing your hips up to come into a cow pose.


  1. The cat and cow pose stretches your back and improves spine flexibility. It can also help decompress the lower back.

4. Cobra Pose

Cobra pose

Cobra pose, Credits: pixabay

Cobra pose is another great physiotherapy exercise for the lower back which is also referred to as a sphinx ( lumbar extension).  It is a part of hatha yoga.

How to:

  1. Lie down in prone position with your palms outstretched on the floor.

  2. Take a deep breath, slowly raise your upper body, towards the ceiling by moving your shoulders and chest away from the floor.

  3. Repeat the pose with deeper stretch.

Benefits: Removes congestion in your spine and back,  relieves abdominal and back muscles pain.

5. Knee Rolls

Knee rolling exercises are great for lower back pain which also increases the range of motion in this area.

How to:

  1. Lie on your back with your legs spread on the ground

  2. Bend your knees while keeping your feet on the ground

  3. Allow both your knees to roll over to one side as far as is comfortable

  4. Hold on for a few seconds, then bring them on the other side

  5. Repeat the position for 30-seconds

  6. Try to find time to do this exercise every 2-3 hours.

Benefits: It relieves any tension in tight muscles present in the lower back. It helps regain flexibility, and lost rotation associated with sciatica.

6. Standing Extension

Standing extension

Standing extension, Credits: wikimedia

Standing extension is one of the easiest to perform back pain exercises which you can do it while standing at your desk in your office.

How to:

  1. Stand up straight on your legs.

  2. Place your hands on your waist and try to lean back as much as you can.

  3. Repeat it till you find relief from backache

Benefits: Stretches and strengthens your back muscles and leg muscles. Also helps release congestion from the lower back.

7. Calf rest

  1. Giving your calves some rest can also provide relief from back pain.

  2. Rest your calves on a chair or sofa hands while resting your body on the floor. Separate your knees and stay in this position for a while.

  3. Come down one leg at a time and by getting on the side.

Back pain belt 

A belt for back pain will keep your back straight and support the muscles when you are in grave pain. It protects and supports your back and speeds up the healing process by easing the pain in your back.

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