​3 home exercises to reverse your desk job back slump​

Long sitting stiffens the thoracic spine, shortens hip flexors, and switches off deep core muscles. Simple daily mobility and activation reverses that pattern and lowers future back pain risk according to large cohort and guideline evidence.​

How: On hands and knees. Inhale and arch. Exhale and round. Move slow through full range for 1 to 2 minutes.Why: Restores spinal flexion and extension and reduces postural stiffness from prolonged sitting. Do twice daily.​

How: Lie prone. Place forearms under shoulders. Gently press chest up while hips stay down. Pause 1 to 2 seconds. Repeat 10 reps.Why: Encourages lumbar extension, reduces disc pressure, and can ease sitting related low back pain.​

How: Half kneeling. Tuck pelvis slightly. Shift forward until you feel a front hip stretch. Hold 30 to 45 seconds each side.Why: Long sitting shortens hip flexors which tugs the pelvis and stresses the lower back. This restores balance.​​
​(Disclaimer: This story is strictly for educational purposes only and does not substitute any professional medical advice and should not be considered as professional medical advice.)​