People with back pain often have a hard time getting down on the floor, and then once they are down, they can’t get back up. So here are some simple yet effective seated back pain stretches. Download a worksheet with these back pain stretches:
For the first back pain stretch while sitting in a chair, you can start with seated cat/cow or cat/dog stretches and seated pelvic tilts. You can use a towel to help move your hips.
Next seated knee to chest, seated piriformis, and seated QL stretches will help open up the lower back and relieve tightness.
Finally, seated hamstring and seated rotation stretches will help reduce back pain.
Related Videos:
Back Pain Relief Exercises & Stretches:
10 Best Lower Back Exercises to Relieve Low Back Pain:
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Seated Back Pain Relief Stretches:
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Buy a printable worksheet with the Seated Back Stretches in this video here: https://www.askdoctorjo.com/seated-back-stretches-worksheet
Don’t forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*
♥️🐕🥰🐾thank you bunches Dr.Jo! Simple, straightforward guidance is so helpful & your professional, compassionate delivery & your pup are great! I have found these exercises beneficial to my fibromyalgia & muscular skeletal tension ♥️
Thank you Doctor Jo! Just what Looking for. Don’t have access to a chiropractor and these will sure help, as I am also not able to get down on the floor easily and don’t want to cause more discomfort. Enjoyed as always.🙏🏼
You’re welcome, and thanks! The pups say, woof (hi).
You’re welcome, and thanks!
Hi! Just watched you stiff knee video..LOVE IT! It’s helped soo much! After 3 months of no use bec of torn MCL ACL Meniscus and blood clots, I was (am) super stiff. I’ve incorporated the heel taps into my PT and it’s a godsend. You are extremely appreciated❤️
Thanks! Good luck with your recovery!
Thank you so much 😊
Keep doing the good work 👏
You’re welcome!
Thank you so much for this! I was doing online college and most of classes on Zoom were 2-3 hours long. My back was hurting so bad. After finding this I feel less stress in the back.
You’re welcome!
Jo: Do these if you have trouble getting to the floor
Me: *Stretches and tips over chair*
Me: She was right! I got to the floor no problem!
Just kidding, these were really helpful and felt good 🙂
Thank you so much Doc. I just tried this exercise while working in the office and it helps a lot❤️❤️❤️
You’re welcome.
I love this doctor!! Thank you so much for helping me with my lower back pain. This is great!!
You’re welcome, and thanks!
I had no clue just how tight my hamstrings were… I couldn’t even lean forward.
Watching this once, pausing for repetitions, has given me more relief than fists full of ibuprofen.
Thank you.
You’re welcome.
lol That sounds like something I would do!
related funny story: When I went to meet the dean at college on orientation day with all the other new kids I came in, rushing to a chair, and went to sit down. Totally missed judged how close I was to the chair, plus it had wheels and a curved front lip. I barely touched the chair, it went sliding out and I went down hard on the ground in front of evvveryone. Great first impression! *heavy sarcasm* lol Then I was the only one laughing at my graceful entry and the mom sitting close to me was very concerned for me. lol Poor thing, “I’m known for this! Don’t mind me! lol” If you can’t laugh at yourself then you are missing out on some good medicine, I say.
Thank you. I am and incomplete quadriplegic. I have arthritis in my lower back and I was looking for some good seated lower back stretches and found you.
I will be doing these every morning for the next week, while trying to stand each day (I could walk a little before but my back tightness (spasticity due to sci) is very bad this year. I’m 37 and 4 years post c4 spinal cord injury. I’ve tried everything, so I’m hoping these stretches will make a difference.
Thank you! I subscribed too 🙂
You’re welcome, and thanks. I hope they help.
Thank you Doctor Jo I’m in a wheelchair and always looking forward to learn new stretches that ease the pain in lower back and hips.
this i add to my daily routine
You’re welcome.
So good for the back! Especially when you spend a lot of time sitting down. This is necessary body maintenance.
Love the back stretch video while chair sitting. I’m a PT and found this video useful for virtual visits.
I just subscribed after watching a couple of your videos to try to help with my lower back pain. They helped alot, thank you.
Thanks, and you’re welcome.
Hi Doctor Jo thanks for this helpful video.
When i do the stretch on
4:55
and lean forward, i am hearing like one of my muscle in the buttock snapping, what is that or what should i do to solve this problem?
Thanks a lot!!!
I just did these stretches for the first time i just got over covid a few weeks ago, it drove me nuts and made my back ache cause i had been laying around all day. These stretches really helped a lot thanks for uploading this video.
You’re welcome.
Awesome!!! Thank you so much, I definitely needed this.
You’re welcome!
These are great, I have a leg injury and feel some sort of dizziness thanks to my back being stiff from constant sitting, and I can’t exercise on the floor. I did everything except the leg stretches for obvious reasons.
I hope they help.
This video became my routine stretches every time I have back pain…sooo helpful thank you
You’re welcome.
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