While advancement in technology has increased comfort at the office to a great extent, long sitting hours working in a chair has created many physical problems. Office workers are usually the most likely to get tproblems with their lower back region. Lower back stretches are the most beneficial solution to these problems.

There are some exercises for your lower back and hip which can be done at a seated work-place. The things that should be kept in mind while doing lower back stretches are that the stretch should be strong and yet produce a comfortable sensation in the muscles being stretched and the stretches should be held for 15 to 30 seconds.

Out of the several lower back stretches, you can conveniently choose one that suits your personality and pain level. One of the easiest stretches you can do is: bring your knee up towards your chest, grab your thigh with your hands and keep your back straight as you do it. Don’t lean forward and do a strong but comfortable stretch. You should have a feeling of this stretch through the upper part of your buttock to the lower portion of your back. Then repeat the stretch on the other side of your body.

Another back stretche you can do at your work place is to hang on to the chair for stability and grab your ankle and bring it up towards your buttock so that you feel a stretch on the front of your thigh. In case of difficulty to grab ankle, pant legs can be grabbed and that will also provide the effect of stretch much the same right into the front of the thigh. This can be repeated with other leg.

One of the lower back stretches includes sitting forward in your chair keeping your back straight and have a small gap from the back of the chair. Keep face forward and your right leg crossed over your left leg. Your left hand should be the right knee. Gently pull towards your left side and slowly turn your head and shoulder to the right. You can keep turning this way until you see the wall behind your right shoulder. The turn should not be a forced one; it should give you a feel of nice stretch in your back. Hold on this position for 8 to 10 second; then relax and repeat on the other side.

These are some of the easy back stretches that can be performed conveniently just by sparing a few minutes out of your schedule.