I Sat at a Desk for 10 Hours a Day. These 5 Exercises Fixed My Back.

Arjun Ranjan — Fri, 24 Jul 2026 12:52:07 +0000

Note: This was originally shared by the team at Ferra.

If your workday involves spending 8 to 10 hours at a desk, you're probably familiar with the stiffness that creeps into your lower back by the evening.

The problem isn't just sitting. It's sitting for long periods without giving your body a chance to move.

Fortunately, you don't need an expensive standing desk or a one-hour workout to feel better. A few simple exercises can help improve mobility, strengthen the muscles that support your spine, and reduce everyday discomfort.

Cat-Cow Stretch

This gentle movement improves spinal mobility and helps relieve stiffness after long hours of sitting.

Glute Bridge

Sitting weakens your glutes over time. Glute bridges activate these muscles and take pressure off your lower back.

Bird Dog

A great exercise for improving core stability while strengthening the muscles that support your spine.

Hip Flexor Stretch

Tight hip flexors are one of the biggest contributors to lower back discomfort. Stretching them regularly can make a noticeable difference.

Thoracic Rotation

Many desk workers lose upper back mobility. Thoracic rotations help improve posture and reduce tension across the shoulders and spine.

A Simple 10-Minute Routine

Try doing these exercises once or twice a day:

Cat-Cow: 10 repetitions
Glute Bridge: 12 to 15 repetitions
Bird Dog: 10 repetitions per side
Hip Flexor Stretch: 30 seconds per side
Thoracic Rotation: 10 repetitions per side

Consistency matters more than intensity. Even 10 minutes a day can help counteract the effects of prolonged sitting.

Want the Full Routine?

This post is a quick overview. If you're looking for detailed instructions, exercise demonstrations, common mistakes to avoid, and a complete routine designed specifically for people who spend long hours at a desk, check out this guide:

5 Back Exercises for People Who Sit All Day (IT Professionals)

DEV Community: Arjun Ranjan

I Sat at a Desk for 10 Hours a Day. These 5 Exercises Fixed My Back.