10 Simple Seated Back Stretches at Your Office Chair

Out of all the things office workers share in common, back pain is probably the most common. Back stretches while sitting can help! When sitting in an office chair the entire day, it is no surprise that you are bound to experience lower back pain. With the correct ergonomic office chair with back support, you can reduce the probability of this. However, for those who find it challenging to cope, here are 10 simple chair exercises for lower back pain you can do in the office.

Ultimately, you should use a chair with lumbar support as it has various health benefits associated with it. If you are finding it challenging to concentrate or perform adequately in the office, it may be time to switch up your chair to an ergonomic chair for back pain.

What is an Ergonomic Chair?

An ergonomic office chair is designed to support the natural curves of the spine, promote healthy posture, and reduce strain on the body during extended sitting periods. Unlike traditional office chairs, ergonomic chairs have:

• Adjustable lumbar support to maintain the natural curve of the lower back.
• Seat height and depth adjustments to ensure feet rest flat on the ground.
• Reclining mechanisms to reduce pressure on the lower back.
• Adjustable armrests to support the shoulders and prevent slouching.

Sitting for long hours—regardless of how supportive your chair is—can tighten muscles and lead to lower back pain. This is why seated back exercises are essential for keeping your back flexible and pain-free.

The Advantages of an Ergonomic Chair

The benefits include:

• Reduced pain throughout the body – including neck and back pain.

• Increased energy levels, motivation, and productivity.

• These chairs help to maintain the correct posture.

• Ergonomic chairs can be completely customized to suit your body shape and type.

The Disadvantages of an Ergonomic Chair

The disadvantages include:

• These chairs are relatively expensive.

• The majority of these products require self-assembly.

10 Simple Seated Back Stretches at Your Office Chair

The 10 simple seated lower back stretches exercises at chairs you can attempt to relieve any pain include:

1. Abdominal Bracing

Start with your hands on your lower abdominal muscles in a seated position. Draw your navel to your spine with a steady, relaxed movement while bracing your abs. Hold for a moment, then let go.

2. Seated Marches with Abdominal Bracing

Continue to sit in your seat with an upright position and abs braced by pulling the navel to the spine while doing the activity.

As you raise one leg off the floor, drop it back down, and alternate with your other leg, keep your knees bent.

3. Seated Forward Flexion Stretch

Start by sitting in your seat with your feet shoulder-width apart on the floor.

Lean over as much as you can while keeping your back straight. Your arms should be dangling near the ground.

4. Seated Figure Four Stretch

Lift one of your feet and place it on your opposite knee when sitting straight in your chair with your feet on the floor.

Gently bend forward until you notice a stretch. Maintain this good posture by keeping your back upright.

5. Seated Knee to Opposite Shoulder

Place your feet on the floor and sit straight in your seat. Cross one leg over the other leg so that your foot is resting on your thigh on the opposite side.

Maintain an upright back as you pull the raised knee to your body to the opposite shoulder.

6. Spinal Twist

Keep your feet firmly on the ground and your hands on the armrest of the seat. Gently twist to the right after that. Stop when you reach your limit and take several deep breaths.  In this pose, remember to keep your back upright and your hips facing forwards. Stay in this position for 10 to 30 seconds before switching sides.

7. Small Spinal Roll

This is a condensed version of a standing spinal roll. Sit in your chair with your back straight and both feet on the ground. Then begin rolling down your spine, beginning at the top of your head. Fold the vertebrae one by one before you cannot any longer. You are free to rest in any position that is convenient for you. It does not matter if it is your knee, the ground, or the middle of your torso.

Then begin to roll back until you reach your starting point. Rep a few times more. The pain can become more intense during this exercise, but once you return to a straight stance, the muscles may feel comfortable.

8. Sitting Back Stretch

Adjust your chair to be a little farther away from the table. Keep your feet firmly planted on the ground and your hands on the disk's surface. Inhale deeply, then lower your chest between your arms when you exhale. If you do not feel stretched enough, lower your chest even further. Return to the initial place after a few breaths. Repeat until the muscles are fully relaxed.

9. Torso Stretch

This exercise stretches out your entire back and is extremely quick to do. You should do it if you are stiff.

Intertwine your hands and lift them above your head. Start to shift as if you are attempting to get to the sky. In this location, take a deep breath, then release your hands and place them down. You can practice this activity a total of ten times.

You can keep your hands up for more than one breath if you like. Softly move to the left and the right side to get a deeper stretch.

10. Spinal Roll

This exercise is basic and effective for relieving lower lumbar pain and releasing muscle tension. Stand tall with your feet firmly planted on the ground. Then go back to the small spinal roll point and repeat the procedure.

The Best Ergonomic Options for Office Workers

Finding the right ergonomic chair can make a significant difference in comfort, productivity, and long-term back health—especially for office workers who spend hours sitting at their desks. The Autonomous ErgoChair series is designed to offer top-tier adjustability, lumbar support, and breathability, making it one of the best ergonomic chair options for professionals looking for both functionality and style.

We’ll take a detailed look at the three standout models in the ErgoChair lineup:

1. ErgoChair Pro – Best for Full Adjustability

The ErgoChair Pro is an all-around excellent ergonomic chair that offers exceptional adjustability, making it perfect for office workers who want a personalized sitting experience. Whether you need lumbar support, reclining flexibility, or adjustable armrests, this chair has it all.

• Fully Adjustable Design – You can tweak seat height, armrests, lumbar support, tilt, and recline to find your perfect position.
• Reclining Feature with Tilt Lock – The 22° recline range supports dynamic sitting, letting you switch between upright focus mode and relaxed lean-back mode.
• Breathable Mesh Back – Keeps airflow circulating, preventing overheating during long work hours.
• Weight Capacity of 300 lbs – Ensures stability and durability for a wide range of users.

If you need a chair that adapts to your posture, the ErgoChair Pro’s extensive adjustability ensures you get the perfect fit. It’s especially useful for people who experience lower back discomfort, as the customizable lumbar support reduces strain on the spine.

Autonomous ErgoChair Pro

3081 reviews

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Specs

Dimensions	29”L x 29”W x 46” - 50”H
Seat dimensions	20”L x 20”W
Seat height	18” - 20”
Back dimensions (w/o headrest)	21”W x 22”H
Back dimensions (with headrest)	21”W x 28” - 31”H
Tilt range	22°
Armrest height	11” - 14”
Armrest height (from the floor)	26.7” - 32.2”
Caster wheel diameter	2.36 inches
Number of caster wheels	5 pieces
Materials	Polyester fabric with molded foam interior and durable nylon plastic frame; PU handrest pads.
Colors	Cool Gray, Evergreen, All Black Red Apple, Black & White, Baby Blue
Weight capacity	300 lbs
Item weight	48.5 lbs
Shipping dimensions	29”L x 27”W x 19”H x 67 lbs
Assembly required	Yes
Warranty	2 years
Free returns	30 days The trial and return policy does NOT apply to products on sale.
Adjustability	Headrest, armrest, back tilt angle and tension, seat tilt and height.

 

• 

  "After sitting on this thing for 6 hours straight, this thing is AMAZING. I have no back pain which is my main issue when sitting on a desk. The features this chair has are pretty awesome! I often just raise the head rest, lean all the way on it and shift my seat forward. I code like that. Pretty sweet!" - David H.
• 

  "As someone who works at a desk for 6-8 hours per day, 7 days a week, my experience with the ErgoChair over the past 3 weeks has been enough to justify a solid recommendation." - Jake R.
• 

  "After months of back pain, I’m so happy to have a new chair. It honestly feels like a sofa compared to my old one, I’m thrilled with it! It even has my dog’s approval! I’m also planning to get a standing desk from Autonomous soon."

  - Ellie

2. ErgoChair Ultra 2 – Best for Advanced Dynamic Support

For those who need next-level lumbar support and flexibility, the ErgoChair Ultra 2 is the most advanced chair in the Autonomous lineup. It’s designed with a dynamic, self-adjusting backrest, meaning it responds to your movement and keeps your spine aligned naturally—perfect for long hours at a desk.

• Dynamic Lumbar Support – The chair automatically adjusts to your lower back, providing continuous support no matter how you move.
• Adaptive Movement – Unlike traditional office chairs, the Ultra 2’s flexible backrest moves with you in all directions, ensuring seamless transitions between sitting postures.
• Enhanced Reclining System – The tilt mechanism allows for a smooth recline, making it easier to shift between focus work and relaxation.
• Wide, Comfortable Seat with Soft Cushioning – Provides plush comfort while maintaining a sleek, professional design.

If you want a chair that moves with you rather than forcing you into one position, the ErgoChair Ultra 2’s dynamic lumbar support is game-changing. This is particularly beneficial for workers who alternate between sitting upright, leaning forward, and reclining throughout the day.

ErgoChair Ultra 2

152 reviews

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Specs

Dimensions (w/o headrest)	28”L x 28”W x 41” - 46”H
Dimensions (with headrest)	28”L x 28”W x 49” - 58”H
Seat dimensions	18”L x 18”W
Seat depth range	18” - 20.5”
Seat height	18” - 23”
Headrest	8" - 12"
Back dimensions	20”W x 23”H
Tilt range	25°
Armrest height	7” - 11”
Armrest height (from the floor)	23.5” - 27.7”
Caster wheel diameter	2.56 inches
Number of caster wheels	5 pieces
Materials	100% TPE and polyester fabric upholstery with ABS plastic frame, aluminium base
Colors	Onyx Black, Dover Gray
Weight capacity	320 lbs
Item weight	36.5 lbs
Shipping dimensions	28”L x 17”W x 31”H x 45 lbs
Assembly required	Yes
Warranty	2 years
Free returns	30 days
Adjustability	Headrest, armrest, back tilt angle and tension, seat height.

 

• 

  "Feel like it's from the future. There's still some foam lining the top of the seat, but the springs are doing plenty of work to make this chair comfortable. A rubbery liner separates these two layers to spread your weight more evenly across the springs, and it all sits atop an inch-high air gap that allows for better shock absorption." - Adam S.
• 

  "I can't say enough about my much better my head, neck, and back feel with this headrest. Relaxing my head without worrying about it bending too far has been great. These chairs are sturdy and built well." - Shashi L.
• 

  "Great for someone over 6 foot with long torso Loving the new Ultra 2! Finally found a chair the actually makes my back feel better when I'm setting in it. I typically have an issue with the lumbar support being way too long on my back. Not with the Ultra 2, the design of the backrest fits to my back like a glove."

  - Heath L.

3. ErgoChair Mesh – Best Budget-Friendly Ergonomic Chair

For those looking for a mesh ergonomic chair that still provides essential comfort and breathability, the ErgoChair Mesh is a fantastic choice. It delivers good lumbar support, an airy mesh back, and a simple, lightweight design, making it ideal for smaller office spaces or budget-conscious buyers.

• Breathable Mesh Back – Perfect for hot environments or long work sessions, as it keeps air flowing and prevents heat buildup.
• Ergonomic Lumbar Support – While not as dynamic as the Ultra 2, the adjustable lower back support helps maintain good posture.
• Reclining Functionality – Allows for gentle tilting, supporting a relaxed working posture when needed.

If you work in a warm office or need an ergonomic chair without spending a fortune, the ErgoChair Mesh offers a balance of affordability, breathability, and comfort.

ErgoChair Mesh

68 reviews

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Specs

Dimensions	28.5”L x 28.5”W x 45.5” - 52”H
Seat dimensions	19”L x 19”W
Seat depth range	18” - 20”
Seat height	18.5” - 21.5”
Back dimensions (w/o headrest)	21”W x 22”H
Back dimensions (with headrest)	21”W x 28” - 31”H
Tilt range	22°
Armrest height	11” - 14”
Armrest height (from the floor)	26.7” - 32.2”
Caster wheel diameter	2.36 inches
Number of caster wheels	5 pieces
Materials	Special German mesh (72% polyester, 28% polyamide)
Colors	Cool Gray, Black
Weight capacity	300 lbs
Item weight	48.5 lbs

 

• 

  "I’ve tried so many chairs over the years - mesh, foam, you name it, but wow, this mesh really caught me off guard. Honestly, when I finished setting it up, the mesh felt stiff and tight, like it might just be another waste of money. But after sitting for about 3 hours, I completely changed my mind. It’s firm but still has this subtle softness, almost like sitting on a yoga ball that supports your entire body." - Sebastian
• 

  "I used to sit at my desk for hours and end up with a sweaty, sticky back and thighs by noon. This chair has made such a difference. The mesh back and seat keep me from overheating; it’s not like I feel air blowing or anything, but I don’t get that gross, trapped feeling anymore. It’s comfy, supports my posture, and I can actually focus without constantly fidgeting. Honestly, I didn’t realize how much I needed this until I started using it." - Reid
• 

  "I’ve never really thought much about ergonomic chairs before, but this one completely surprised me. The mesh design makes every move feel so light and easy, and I never feel stuck or overheated, even after hours. It’s like the chair just adapts to however I sit - leaning back, sitting upright, whatever - and it’s always comfortable."

  - Carter

The Final Verdict

If you have had enough of the stiffness and tension, it is time for you to buy an ergonomic chair. It all comes down to ergonomics. Learn how to better set up your workspace to avoid pain before it begins. Have you ever considered switching to a standing desk? An ergonomic office chair and standing desk could be the solution to all of your problems. 

In the meantime, it may be helpful to attempt the various back stretches for back pain options.