5-Minute Stretch to Prevent Back Pain at Work

Oleh: Valentino Febryandy
Unit: Instalasi Kamar operasi (IKO)

Did You Know? 80% of Office Workers Experience Lower Back Pain!

Do you often feel pain in your lower back after a full day of work? If yes, you’re not alone! Studies show that 8 out of 10 office workers who spend long hours sitting in front of a computer or staying in a static position experience Lower Back Pain (LBP) (Shariat et al., 2018).

The good news is—there’s a simple solution you can do during work breaks: STRETCHING!

💡 Why Stretching Matters

When we sit or stand in the same position for too long, the muscles in our back become tense and stiff (Shariat et al., 2018). Stretching helps to:
🩸 Improve blood circulation to the muscles
💪 Reduce muscle tension and fatigue
🧍‍♀️ Correct posture
🌀 Increase spinal flexibility
🚫 Prevent injuries

⏱ 6 Anti-LBP Stretching Moves (Only 5 Minutes!)

1. 🐱 Cat-Cow Stretch (1 minute)

1. Cat-Cow Stretch (1 menit)

Position: Sitting on a chair or standing

• Arch your back backward (like a cat stretching)

• Hold for 5 seconds, then curve forward

• Repeat 10–12 times

   

sd2. Seated Spinal Twist (1 menit)

Position: Sit upright in a chair

• Rotate your torso to the right and hold the backrest

• Hold for 15 seconds, return to center

• Rotate to the left, hold for 15 seconds

• Repeat twice on each side

   

3. Hip Flexor Stretch (1 menit)

Position: Standing beside a table

• Lift one leg backward and bend your knee

• Gently push your hips forward

• Hold for 20 seconds, switch legs

• Repeat twice per leg

4. Standing Back Extension (1 menit)
 

Position: Stand upright

• Place your hands on your hips

• Slowly arch your back backward

• Hold for 5 seconds, return to normal

• Repeat 8–10 times

5. Knee-to-Chest (30 detik)

Position: Standing or sitting

• Lift one knee toward your chest

• Hold it gently with both hands

• Hold for 15 seconds, switch sides

• Repeat twice per leg

6. Side Bend Stretch (30 detik)

Position: Standing or sitting

• Raise your right arm overhead

• Lean your body gently to the left

• Hold for 10 seconds, switch sides

• Repeat three times per side

   

Best Time to Stretch

✅ Every 2 hours — set a reminder
✅ During break time — use your 15-minute break wisely
✅ Before and after shifts — as warm-up and recovery
✅ Whenever you feel sore — don’t wait until it hurts!

Safe and Effective Stretching Tips

DO's ✅

• Move slowly and with control

• Breathe normally

• Feel the stretch, not pain

• Be consistent daily

• Drink water after stretching

DON'Ts ❌

• Don’t force any movement

• Don’t hold your breath

• Don’t bounce or jerk

• Don’t stretch cold muscles

•  Don’t ignore sharp or excessive pain

Extra Benefits of Stretching at Work

🧠 Improves Focus – Better blood flow to the brain
⚡ Boosts Energy – Reduces muscle fatigue
😊 Mood Booster – Releases endorphins that reduce stress
👥 Team Building – Invite colleagues to stretch together
📈 Increases Productivity – A refreshed body works more efficiently

See a Doctor Immediately If You Experience:

• Back pain with fever

• Pain radiating down the legs

• Numbness or tingling

• Pain that doesn’t improve after 2–3 days

• Difficulty standing or walking

🩺 Remember: “Prevention is better than cure” — a few minutes of stretching each day can help you avoid chronic pain in the future!

Reference:
Shariat, A., Cleland, J., Danaee, M., Kargarfard, M., Sangelaji, B., & Mohd Tamrin, S. (2017). Effects of stretching exercise training and ergonomic modifcations on musculoskeletal discomforts of office  workers: A randomized  controlled  trial.  Brazilian Journal of Physical Therapy, 22(2), 144–153. https://doi.org/10.1016/j.bjpt.2017.09.003