World Physiotherapy Day 2025: Prevent back pain at your desk with these easy stretches and expert-approved posture tips

Long hours at your desk don’t have to mean back pain—try these simple physiotherapist-approved stretches and posture tips to stay pain-free. (Image: Canva)

Back pain, two simple words, but a nagging issue for many working behind desks. From slouched shoulders, endless Zoom calls, and poor desk ergonomics, this pain tip-toes silently. But it doesn’t have to be inevitable.

Physiotherapists believe that small changes in how you sit, move, and take breaks can go a long way in preventing chronic pain and discomfort. And no, you don’t need a yoga mat or a gym membership—just your desk chair and two spare minutes.

The modern office setup, though convenient, often neglects spinal health, says Dr Pardeshi, Associate Professor, K J Somaiya College of Physiotherapy, Mumbai. “Sitting too long, poor posture, and repetitive tasks place undue stress on the back.” According to the World Health Organization, back pain remains among the leading causes of disability globally.

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Stress, she adds, also plays its part. “Mental tension reflects in the body. Muscles tighten, especially around the shoulders and lower back,” she adds. So managing stress, staying hydrated, and avoiding long static positions are as essential as stretching.

However, taking small breaks, even 3 minutes, can give big benefits. “ The secret isn’t in hour-long stretches, it’s in micro-breaks,” shares Dr Pardeshi and recommends standing or moving every hour, even if only for 5–10 minutes. “Frequent, short breaks are more effective than one long break,” she says. Changing posture frequently and doing a few quick stretches keeps the spine mobile and muscles relaxed.

Dr Pardeshi shares Desk-friendly tips and exercises to beat back pain

Desk friendly tips

A good desk setup can really help you avoid bad posture right from the start. Here’s what to keep in mind:

• Make sure the top of your screen is at eye level, and about an arms length away.
• Your keyboard should be just below elbow height. Keep your mouse nearby, so you are not reaching for it
• Sit with your shoulder relaxed. Support your lower back and thighs. Use a cushion if your chair isn’t comfortable.
• Keep your feet flat on the floor and leave a little space behind your knees, so you are not sitting to stiff

1. Neck & shoulder ease

Sit tall, tilt head side to side slowly. Roll shoulders back.

2. Seated spinal twist

Stay seated, gently rotate torso to each side.

3. Chest opener

Clasp hands behind back or chair, open chest, and breathe.

4. Back stretch (cat–cow)

Hands on knees, arch spine forward and back slowly.

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5. Leg & foot stretch

Straighten one leg with heel on floor, lean forward. Circle ankles, rise on toes.

6. Back relief

Stand up, place hands on hips, and gently lean back.

7. Seated march

Lift one knee at a time while seated, as if marching.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.