online yoga forum

Are there any easy and simple exercises that I can do at my desk at work that would help with my lower back pain? During the day I'm sitting nearly all the time so it would have to be something simple . Thanks 4 help.

Yes I'd recommend standing up, holding onto the desk and squatting down (it doesn't matter if your heels come off the floor). Round your back and really bend your spine. Just this small stretch should really help with back pain, well it worked for me!

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There is nothing permanent except change

here's a post I made earlier on exactly this topic.
Maybe it will help you:

"Since you are in front of a computer lots, you can use the back of the chair to help you into a gentle and supported back bend (just like BendyLAdy suggests)

Just Raise your arms and then draw your elbows down to shoulder height out to the side, forearms/fingers pointing skywards, (sort of like a Mexican cactus!). Inhale to lift up out of your waist (but don't lift the shoulders) and arch backwards against or over the top of the chair-back. Exhale come back to sitting straight, and repeat as often as you need or until your work colleagues think you've gone loco.

Aim to open your upper chest (and bend the thoracic/upper spine) rather than just arching your lower back.

You'll also find that seated (or lying) twists will really help as most of our twisting happens in the upper back. Again sit in your computer chair, inhale to lift up out of the waist, and exhale as you twist to your right. You can grab the chair arm with your left hand if you have one (chair arm that is, not a left hand!!) and hook your right arm over the back of the chair to assist the twist. Repeat on the other side.
Remember to extend up out of the waist before any twist to make things easier and safer.
Good luck
T/boy

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Qi Yoga

This is good advice. Also try standing by your desk, inhale and lift your arms above your head. Then bend your knees slightly and bend forwards feet hip width apart, and hold onto your elbows. Stay breathing in this forward bend for 3 breaths then inhale and come up to standing. Do this by your desk 3 times every few hours. Hope this helps.

I'll use all of these, they are great tips, thanks everyone!

I do this! It really helps me and is easy to do at work. I'd recommend it.