Pelvic Floor
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Top 5 Stretches for Lower Back Pain in NYC Workers
June, 2025
Living and working in New York City can be tough on your body — especially your lower back. Whether you’re commuting long hours, sitting at a desk all day, or constantly on your feet, back pain is one of the most common complaints we hear from NYC workers.
At Go Physical Therapy, we treat patients every day who suffer from lower back tension, tight hips, and poor posture — often due to sedentary office work, standing jobs, or repetitive strain. The good news? A few simple stretches can go a long way in relieving pain and preventing it from coming back.
Here are the Top 5 Physical Therapist-Recommended Stretches for Lower Back Pain:
1. Knee-to-Chest Stretch
Why: Helps release tension in the lower back and glutes.
How to do it:
- Lie on your back with knees bent and feet flat.
- Bring one knee toward your chest, holding below the knee.
- Hold for 20–30 seconds. Repeat on the other side.
Tip: Breathe deeply and keep your lower back flat on the floor.
2. Seated Forward Fold
Why: Stretches the entire spine, hamstrings, and lower back.
How to do it:
- Sit on the edge of a sturdy chair.
- Slowly bend forward, reaching toward your toes.
- Let your head and arms hang freely for 20 seconds.
Tip: Keep feet flat on the floor and don’t bounce.
3. Figure 4 Stretch
Why: Targets tight hip muscles that can cause lower back strain.
How to do it:
- Sit or lie on your back with knees bent.
- Cross one ankle over the opposite knee.
- Pull the bottom leg gently toward your chest.
Tip: You should feel a stretch in the glutes and hips, not the knee.
4. Cat-Cow Stretch
Why: Improves spine mobility and reduces stiffness.
How to do it:
- Get on all fours with hands under shoulders, knees under hips.
- Inhale as you arch your back (Cow), exhale as you round it (Cat).
- Repeat for 30–60 seconds.
Tip: Go slow and focus on your breath and movement.
5. Child’s Pose
Why: Gently decompresses the lower back and hips.
How to do it:
- Start on hands and knees.
- Sit your hips back toward your heels, stretch arms forward.
- Rest your forehead on the ground and hold for 30 seconds.
Tip: This is a great recovery pose — use it after the others.
For NYC Workers: Prevention Is Key
Stretching regularly is just one piece of the puzzle. At Go Physical Therapy, we specialize in treating and preventing workplace-related injuries — especially in busy New Yorkers who don’t have time for chronic pain.
If you’re struggling with lower back pain, our team can design a personalized treatment plan that fits your lifestyle and job demands.