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How to Fix Lower Back Pain in 5 Minutes

lower back pain exercises

(Adobe Stock)

Lower back pain is the most common musculoskeletal problem in the world. It’s no wonder office workers are plagued by it just as much, if not more, than professions that don’t require sitting all day long. Today we’re going to show you a simple 5 minute routine to help FIX your lower back pain once and for all! Best of all, you can do it anywhere, anytime!

“Why Do I Have Lower Back Pain?”

If you’re an office worker, or otherwise spend large amounts of time sitting (either at work, while driving, or at home), you’re putting a lot of stress on your lower back—in a lot of ways.

1. Hip Flexor Shortening

Have you ever heard of a muscle called the psoas? The psoas is your biggest hip flexor muscle, primarily responsible for the action of lifting your knee up towards your chest (which is called hip flexion). It has attachments to all of your lumbar (lower back) vertebrae. When this muscle gets short, it pulls on your lower back. What’s one thing that makes it short? Sitting.

2. Weak Core

Your core is basically your midsection; front, side, and back. When most people think of the core, they just think of the abdominal muscles you see on a lean, athletic person. These muscles are part of the core, but by no means the only part. A strong core supports your lower back and protects it while doing activities like lifting, running, and twisting; it’s essential for minimizing lower back pain.

3. Stiff Upper Back

Try this quick experiment: Really round your upper back while seated in a chair. This makes your eyes point downwards. If your upper back is stiffened into this rounded posture, your body has to either, a) crane the neck to see what’s in front of you, or, b) arch the lower back to account for the lack of upper back extension. Both are extremely stressful on the body and can lead to lower back pain.

4. General Inactivity

Sedentary living in general is one of the main culprits behind the epidemic of lower back pain. The body is designed to move and do things, but we put them in chairs and wonder why we end up with all sorts of problems. Starting ANY physical activity routine and moving consistently is likely to improve your lower back pain just through increased blood flow and muscle activity.

(Adobe Stock)

5 Exercises for Lower Back Pain

Let’s get right down to it—below you’ll find a simple routine that can be done in 5 minutes or less! We’ve put it together from our programming here at ReverseSit to help you get back to pain-free work and living! 

These lower back pain exercises were selected to help you stretch and strengthen the lower back, and other muscles related to lower back problems. Together, they’ll help provide some relief from the aches and pains so many of us feel throughout the day. Give it a try!

Good Mornings

  • Stand with your feet hip width apart. Place your hands on your ears. Push the hips back while maintaining a flat back and a slight bend in the knees. Hinge at the hips until your torso is just above parallel (picture 2). Reverse the movement, squeezing your glutes, until you’re back in a standing position. Repeat for 30 seconds.

Dynamic Forward Fold

  • From a standing position, bend over into a forward fold until your hands touch the ground (bend your knees as much as you need to). Gently walk your hands to one side of your feet, pause and feel a stretch in the side of your lower back. Slowly walk to the other side, pausing at each end. Continue for 30 seconds.

Clamshell Hip Lift

  • Start on one side with your knees bent. Prop yourself up on your bottom forearm and place your other hand on your hip (picture 1). Press your lower knee into the ground to raise your hips up. At the same time, open your top knee. Pause briefly at the top, then return to the bottom. Repeat for 30 seconds on each side.

Lying Glute Stretch

  • Lie on your back with arms out to the sides. Bring one leg across your body, and use your hand on the outside of your knee to help pull it further across. Turn your head so you’re looking in the opposite direction for a gentle rotational stretch through the spine. Hold here for 30 seconds on each side.

Knee Hug

  • Lying on your back, bring your knees into your chest and grab the tops of them with your hands (pictured). Pull your knees further into your chest to increase the stretch. Feel free to rock from side to side to explore different angles of the stretch you’ll feel in the lower back. Hold here for 30 seconds.

Reverse the Effects of Sitting

Are you sitting at a desk right now? The body is simply not designed to sit in a chair for prolonged periods of time, and yet 82% of us spend the majority of our days seated at a desk staring at a screen. 

These are the costs of too much sitting, are you willing to pay it?

  • TIGHT HIPS AND A BAD BACK
  • WEAK LEGS AND GLUTES
  • POOR POSTURE
  • SCIATIC PAIN
  • WEIGHT GAIN
  • BRAIN FOG
  • LOW ENERGY
  • VARICOSE VEINS
  • DEEP VEIN THROMBOSIS
  • STIFF NECK AND SHOULDERS
  • DIGESTIVE ISSUES & CONSTIPATION
  • INCREASED BLOOD PRESSURE
  • INCREASED RISK OF DEPRESSION AND ANXIETY

If you want to avoid all of the above—you need ReverseSit.


ReverseSit is the #1 app designed to help office workers live and work pain-free.

Fix the Root of the Issue

If you want to…

  • …eliminate knee, hip, and lower back pain 
  • …correct lower crossed syndrome and pelvic tilt
  • …restore muscle balance and a healthy range of motion
  • …establish proper posture and alignment
  • …increase mobility and joint health 
  • …decrease muscle and joint stiffness
  • …feel stronger!

Then our platform is for YOU.

How Does It Work?

Unlock your body with our Dynamic Training Method. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

  • High quality follow-along videos.
  • 10-12 daily mobility sessions.
  • 5-6 minute At Your Desk routines.
  • World class coaches and instruction.
  • Designed specifically for office workers.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist