Desk Standing Back Stretch
The desk standing back stretch is a bodyweight stretching exercise targeting the lower back, performed using a desk for support. It involves hinging at the hips with hands on the desk to create a deep spinal stretch, releasing tension in the lower back, trapezius, and shoulders.
How to do it
- Stand facing your desk with your feet hip-width apart and your arms extended at shoulder height.
- Place both hands flat on the desk surface and step your feet backward until your arms are straight and your torso is roughly parallel to the floor.
- Allow your head to drop between your arms and let gravity lengthen your spine, feeling a deep stretch through your back.
- Hold this position for 20-30 seconds, breathing deeply and relaxing further with each exhale.
- Walk your feet forward and slowly roll back up to standing. Repeat for the desired number of repetitions.
Form cues
- Keep your hands firmly on the desk
- Walk your feet back until arms are straight
- Let your head hang between your shoulders
- Keep a soft bend in your knees
- Breathe deeply into your lower back
Breathing: Inhale deeply through your nose and exhale slowly through your mouth to help your muscles release tension.
Common mistakes
- Locking your knees, which can strain the joint
- Rounding the upper back too much, which limits the stretch in the lower back
- Holding your breath, which prevents your muscles from fully relaxing
Muscles worked
Primary: lower back. Secondary: traps, delts.
Suggested sets & reps
Get fitter
3 sets, hold for 30 seconds, rest 30 seconds
Lose weight
3 sets, hold for 30 seconds, rest 30 seconds
Build muscle
3 sets, hold for 30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your spine, ease off or stop the movement.
- If you have a history of back injuries, check with a professional before starting new stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this if I don't have a desk?
Yes, you can use a sturdy countertop, a kitchen island, or even the back of a solid chair.
How often should I perform this stretch?
You can do this stretch multiple times throughout the workday whenever you feel stiffness in your back.
Should I feel pain during the stretch?
No, you should feel a gentle lengthening sensation. If you feel sharp or stabbing pain, stop immediately.