Media Coverage: Osteopath Shares 10-Second Desk Exercise That May Ease Lower Back Pain

An osteopath has highlighted a simple movement that could help reduce lower back discomfort caused by long periods of sitting at a desk.

Fatema Contractor, consultant osteopath and director at The Health Suite, says a brief glute-activation exercise may help “wake up” underused muscles and improve spinal support.

She explained that prolonged sitting can lead to “glute amnesia,” where the buttock muscles become less active over time, increasing strain on the lower back.

“Our bodies are intended to move, and it’s really unnatural to spend so much time sitting in one position, noting this can contribute to pain in the lower back, hips and neck.”

The 10-second exercise

The technique involves sitting upright and gently squeezing the glutes to slightly lift the body from the chair for around 10 seconds.

Contractor says this helps re-engage the muscles so they support posture and movement more effectively.

Why it may help

The exercise may help:

• Reactivate underused glute muscles
• Reduce lower back muscle strain
• Improve pelvic and spinal stability
• Counteract the effects of prolonged sitting

She also recommends regular movement breaks, ideally every 30 minutes, alongside light desk-based mobility work.

Expert advice

While simple exercises can help ease discomfort, Contractor advises that persistent or severe pain should always be assessed by a qualified osteopath or healthcare professional.

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