Seated Back Pain Relief 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:

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[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[b-monde]

This video became my routine stretches every time I have back pain...sooo helpful thank you

[adrianaduron]

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

[karenelizabethmitchell-kee]

Thank you. Recovering from a discectomy and spinal stenosis. 65 yo retired nurse! Working it!

[OpenBiolabsGuy]

So good for the back! Especially when you spend a lot of time sitting down. This is necessary body maintenance.

[Fezdani]

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!

[alastairtopham]

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.

[sciencehistorian]

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

[APoxyR]

That seated piriformis stretch is gold! My physiotherapist hesitated to teach me that one probably because he wants me to keep coming back. It works even better when you pull the knee towards your chest. Get a good stretch in the butt and lower back.

[itsalifestyle]

TYSM for these stretches in the chair!! I cannot stretch on the floor & have bad back pain, these were extremely HELPFUL!!

[v.i.simmer]

This is going to help as i sit in an office chair for 8 hours a day 😔💔

[christinemalinauskas]

Love the back stretch video while chair sitting. I’m a PT and found this video useful for virtual visits.

[talyataich]

Thank you very much for your recommendations! They are very helpful when my back is in a crisis.:)

[Subcultured_Outcast]

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.

[deborahhall]

Doctor Jo, I love you great simple movements for back pain relief stretches, thank you!🤗

[SupernovaSun]

That first stretch fixed me thank you so much I subbed so fast

[GG-wpjj]

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❤️

[huntrrams]

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.

[manickavasagamp]

With work from home I sprained my back pretty bad last night. Was unable to even walk. Aside from bengay and neighbor’s walker this video is surely a godsend. Subscriber forever! Thanks Ask Doctor Jo👍🙌

[drmanavchaturvedi]

Thank you....I will surely follow these exercises during my office hours.