Q: I sit all day at work. When I get home, my back is stiff, tight, and very sore. What is the best stretch I can do to get some relief? 

A: These days, many jobs require prolonged sitting, with serious negative effects, including increased back pain. As a result, Karp OTs suggest standing desks, ball chairs, walking meetings, and more, to break up the day.

But you’re right, stretching remains a key way to fight back! In particular, target your latissimus dorsi and back extensor muscles to limber up and provide relief. To start, try kneeling on a mat, lowering your head to the ground or as close as possible, and stretching your arms forward with palms down and your glutes in contact with your heels. Yoga instructors may call this the “child’s pose,” but to fitness instructors, it’s the prayer stretch!

You should feel a stretch through the middle, outer, and lower back muscles and it will also separate any lightly compacted vertebrae in your spine. Hold the stretch for 60 seconds and perform it at least three times daily.

Remember, stretching is a great stress reliever. So be sure to relax, and breathe deep.

Shaun Karp is a certified personal trainer in Vancouver, B.C. For more info call his office at 604-420-7800 or visit KarpFitness.com. You can also find Karp Fitness on Facebook, Twitter, LinkedIn, and Google+.