Back Pain Stretch

In this Video, Myotherapist Dario shows you a simple and easy-to-learn stretch you can do in the office. This stretch targets back pain, and is a great way to relieve stress while you go about your day to day work.


For this stretch, you will need:

A hard Ball – we recommend a Lacrosse ball, but a golf ball or a something with similar hardness and size can work.
A chair If you work at an office, hopefully they like you enough to give you a chair.


1.) Place ball on an area of your back that you feel is tension in.
2.) Lean back and hold for 45 seconds to one minute
3.) Repeat on other areas of the back that are tense as needed.

Tips and Tricks

This is a really easy stretch to do, but don’t hold the ball between your back and the chair for too long, as this could potentially cause issues. Stop if you experience significant levels of pain or discomfort.

Rocking from side-to-side can help increase the effectiveness of this stretch.

Long term back pain relief and management

Back pain affects many office workers. This is due to the fact that most office work requires you to stay in the one position for extended periods of time. Additionally, most of the work that we do is forward facing, and this can cause us to ignore the muscles in our back. Bad posture and inactivity are both factors that can cause back pain.

Our qualified Myotherapists and Remedial Massage Therapists can help you to overcome back pain. Contact us today to make an appointment.