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.
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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:
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Buy a printable worksheet with the Seated Back Stretches in this video here: https://www.askdoctorjo.com/seated-back-stretches-worksheet
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Doctor Jo, I love you great simple movements for back pain relief stretches, thank you!🤗
This was what I needed after I woke up at 1 am with a sciatic nerve pain. Your video made my day easier, Thank you
thank you❤
i love your videos, you have been helping me out so much during a very difficult moment in my life. you make stretching available for me
My back hurts after a lot of housework im trying this
Thank you, but can you please suggest some stretches for neck and shoulder pain?
Thank you It's work instantly
I work as a truck driver and I'm wondering what exercises I can do while sitting to alleviate lower back pain. I've started doing two specific exercises, and they seem to be helping. Then I turned to YouTube to see if there was anything else about these exercises, and I found your video.
I have sciatica ,nerve pain I hope they work🙏
Great tips
That first stretch fixed me thank you so much I subbed so fast
I do these everyday! Thank you!❤
Woke up today with my lower back so tight, just couldn't get rid of the pain. This gave me great relief, I am grateful. Subscribed!
👍
Thank you for sharing your knowledge, Dr. Jo!
I am a Licensed Massage Therapist and share this video and many more of yours with my clients.
Thank you so much!
🙏
Thanks!
Thank you
I suffer from lower back pain when I have been lying down for a protracted period of time. The cause of the injury was a year ago attempting to lift a heavy object when I should have left it and got help. Now I am doing these stretches, and they really help me loosen up my back and take the painful stiffness away. These stretches are now part of my daily morning stretching routine. Thank you so much Dr Jo. You have really helped me cope with the lower back pain I get after lying down for a protracted period of time.
Thank you so much! This is super helpful!