Seated Back Pain Relief Stretches

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: www.askdoctorjo.com/seated-ba...
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:
• Back Pain Relief Exerc...
10 Best Lower Back Exercises to Relieve Low Back Pain:
• 10 Best Lower Back Exe...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: / askdoctorjo
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Seated Back Pain Relief Stretches:
• Seated Back Pain Relie...
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.

[@AskDoctorJo]

Buy a printable worksheet with the Seated Back Stretches in this video here: www.askdoctorjo.com/seated-back-stretches-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*

[@andrewmyatt154]

Bought the sheet so much easier than pausing the video. My stiffness is easing so much,cannot believe the amount of pain I’ve been in for several months. Thanks again

[@choicesofjoys]

Thanks for this! My back pain is killing me for months now that I almost got rushed to the hospital last week for I can't take the pain anymore and it caused me a fever. My doctor prescribed some pain relievers but the pain just subsided, not gone. My brother told me to do some back exercises instead, but I don't have space where I can lie on the floor so I wasn't able to do most I've found. Good thing I came across this video and it's truly a lifesaver.

[@AskDoctorJo]

You're welcome!

[@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!

[@AskDoctorJo]

Thanks! Glad it helped.

[@b-monde]

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

[@AskDoctorJo]

You're welcome.

[@adrianaduron5912]

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

[@AskDoctorJo]

You're welcome.

[@OpenBiolabsGuy]

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

[@v.i.simmer288]

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

[@josephellis4828]

I sit 14 hours a day, 7 days a week

[@gifty2200]

I sit 12 hours day 4 days a week🥺🥺🥺🥺

[@EDub513]

Only 8 hours? I’m lucky if I’m not sitting 14-16 hours per day.

[@ShimmeryNight]

Same 😞😮‍💨❤️‍🩹

[@kittencqre893]

i study 8hrs a day bwhahah

[@karenelizabethmitchell-kee1058]

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

[@AskDoctorJo]

You're welcome!

[@christinemalinauskas9637]

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

[@talyataich7950]

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

[@AskDoctorJo]

You're welcome!

[@APoxyR8]

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.

[@captmoroni]

04:00 piriformis stretch

[@SupernovaSun77]

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

[@AskDoctorJo]

You're welcome, and thanks!

[@GG-wp7jj]

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❤️

[@AskDoctorJo]

Thanks! Good luck with your recovery!

[@axiomloves21]

I love this doctor!! Thank you so much for helping me with my lower back pain. This is great!!

[@AskDoctorJo]

You're welcome, and thanks!

[@analarson2920]

Thank you so much.

[@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.

[@AskDoctorJo]

You're welcome.

[@emilydodge1893]

Thank you for the suggestions, Dr. Jo! Love the cute dog!

[@AskDoctorJo]

You’re welcome, and thanks! 🐾

[@eri______]

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 :)

[@emilydodge1893]

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.

[@alastairtopham5939]

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.

[@AskDoctorJo]

You're welcome.

[@rashidgapur2303]

Thank you again Dr Jo.

[@AskDoctorJo]

You're welcome.

[@sarabechtler7921]

♥️🐕🥰🐾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 ♥️

[@AskDoctorJo]

You’re welcome, and thanks! The pups say, woof (hi).

[@bekahboop]

I do these everyday! Thank you!❤

[@AskDoctorJo]

You're welcome!

[@javedsikandari1]

Thanks Doctor Jo....i like you very much cause of your spiritual passionate advices

[@AskDoctorJo]

You’re welcome, and thanks.

[@josephdefabio9468]

Great tips

[@miejourneyt2522]

Thank you so much 😊
Keep doing the good work 👏

[@AskDoctorJo]

You're welcome!

[@gracegalit2525]

Thank you so much Doc. I just tried this exercise while working in the office and it helps a lot❤️❤️❤️

[@AskDoctorJo]

You're welcome.

[@robinhumphrey2692]

WONDERFUL!!! Thanks, Jo!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@nidhibabal6992]

Thanks Dr Jo ❤️❤️❤️

[@AskDoctorJo]

You’re welcome.

[@bradshaffer5231]

I just subscribed after watching a couple of your videos to try to help with my lower back pain. They helped alot, thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@Christophthegeek]

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.

[@AskDoctorJo]

You're welcome.

[@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.

[@AskDoctorJo]

You're welcome!

[@angelicaalday6881]

Thank you for this short routine. It will be a great help

[@AskDoctorJo]

You're welcome.

[@Progeny210]

Awesome!!! Thank you so much, I definitely needed this.

[@AskDoctorJo]

You're welcome!

[@atharchaudhry5725]

Useful stretches for all those who stay sitting whole day.

[@melissamartin9615]

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!

[@AskDoctorJo]

You're welcome, and thanks for sharing!

[@shywalker404]

I'm doing the lying down version in the morning, and these in the evening if I'm to tired in the body. Works good ! Thank you

[@AskDoctorJo]

You're welcome.

[@DVProductions]

THANK YOU THANK YOU I have been doing this for only 2 days and my lower back feels so much better. My walk (gate) is so much better with being able to walk more and farther. THANKS again.

[@AskDoctorJo]

You're welcome.

[@manickavasagamp3759]

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👍🙌

[@AskDoctorJo]

Thanks, and you're welcome!

[@mikioni]

Thank you

[@AskDoctorJo]

You're welcome.

[@erickfrias2056]

Amazing! Thank you so much for this.

[@AskDoctorJo]

Thanks, and you're welcome!

[@dustfreequeen5151]

Omg!!!! Thank you so much!!!!

[@AskDoctorJo]

You're welcome!

[@drmanavchaturvedi3346]

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

[@AskDoctorJo]

You're welcome.

[@debbrockmann7935]

Thanks!

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@KatieHunt]

Thank you so much! This is super helpful!

[@AskDoctorJo]

You're welcome!

[@lourdesrodriguesvas4008]

I love you! Thanks!

[@AskDoctorJo]

You're welcome!

[@lifelinelab6531]

Very helpful...you are doing great job

[@AskDoctorJo]

Thanks.

[@tmb5318]

Thanks that was helpful!

[@AskDoctorJo]

You're welcome!

[@manuelmja]

Great! i did this and my pain Disappeared !

[@lonnieac3]

Thank u Doc❣

[@AskDoctorJo]

You're welcome.

[@erinsaarimyquadriplegicadv361]

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 :)

[@AskDoctorJo]

You're welcome, and thanks. I hope they help.

[@renewd]

So cute in the hoodie!

[@AskDoctorJo]

🐾

[@AmandeepSingh-rh3zz]

Thanks a lot .

[@AskDoctorJo]

You're welcome.

[@Fuentes2722]

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.🙏🏼

[@AskDoctorJo]

You’re welcome, and thanks!

[@toonelode]

thank u s much doctor

[@AskDoctorJo]

You're welcome.

[@zeeshansaleem7441]

I don’t know but it works like magic thank you and I subscribed 😃

[@AskDoctorJo]

You're welcome, and thanks.

[@javedsikandari1]

May God bless you

[@AskDoctorJo]

Thank you, you too.

[@chs_dhanu]

Jo
You are awesome

[@AskDoctorJo]

Thanks!

[@carlosbarrea-martinez-dyer311]

JUST SUBSCRIBED !I have a friend in his 70'S who has been relatively healthy up until last year,he has lower back and hip pain , so I sent him a couple of your videos. I'm going to see if you have anything for strengthening abdominal muscles for my hernia before it gets bad. Love that doggie !

[@AskDoctorJo]

Thanks! I hope you find some things that help. 🐾

[@andrewmyatt154]

Excellent, I struggle getting up from the floor. Thanks again DrJoe

[@AskDoctorJo]

Thanks, and you're welcome.

[@lukestamm917]

Now I have less pain sitting in class 7 hours a day💀 but seriously thank you

[@AskDoctorJo]

You're welcome.

[@suzannesimon5776]

I l;ove your videos and, yes, I am subscribed.

[@AskDoctorJo]

Thanks!

[@3rf4nx91]

Ty

[@AskDoctorJo]

You're welcome.

[@The-Musical-Lover]

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.

[@AskDoctorJo]

I hope they help.

[@angel-gy9hr]

Tnx⚘

[@AskDoctorJo]

You're welcome.

[@giathomas8844]

Good dog 🐶

[@AskDoctorJo]

🐾

[@BBGshop7]

By bad 😂 I was one of the ones that quite regularly find myself coming back to your channel via recommendations but never subscribed. I have subbed today! Lol.

[@AskDoctorJo]

Thanks!

[@rdpatel1314]

Can u show the exercises for focal area cartilage and knee cap cartilage damage plz

[@response207]

ty

[@AskDoctorJo]

You're welcome.

[@ruthyared3712]

The cat dog one hits rly different

[@gracegalit2525]

Maybe I will try this two times a day because I have a continuous back pain. I cannot go or I am afraid to go to the hospital for check up due to Covid-19 active cases. Anyways I already subscribed to your channel Doc. Thank you so much for the tips. It really helps on my back pain!

[@AskDoctorJo]

You're welcome. I hope they help.

[@chiraggoel8977]

Hello doctor,
In my right knee there has been continuos click, I checked with doctor nd he says my one muscle attached to patella is tight and other one is loose that's why click sounds are coming, he told me two exercise but on doing that I feel uncomfortable at hip ,can you suggest any video link of exercise that can be helpful.
Thanks in advance

[@marilyngoff9110]

Thank u, im 67 and sit alot 💓

[@AskDoctorJo]

You're welcome.

[@nature_photography_yukon]

Thanks Jo. These exercises are helpful. Have anterolisthesis and possible bilateral L5 pars defects.

[@AskDoctorJo]

You're welcome.

[@fmusopp]

omg. it's like you made exercises just for my husband.

[@AskDoctorJo]

😎

[@chukupuku3978]

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!!!

[@robxrtson9477]

Hi, I know this isn’t related to this video but I was just wondering if wrist tendonitis will ever heal fully? I get the tendon pain from using my fingers, wrists and thumbs, after watching your 2 videos on wrist and tendon pain relief and strengthening it has really helped recently and I’m hoping it will fix it altogether but it’s been around 6 months and it seems to come back whenever I use my wrists for anything work related

[@jetushi7596]

Thank you so much 🙏🏻❤️

[@AskDoctorJo]

You're welcome.

[@dennisvissers5031]

Great info thanks! I could use a litte advise. Hopefully you read this. I am unable to do the seated pigeon strech on one side. My leg is far from horizontal in this position. What's cousing that?

[@jimwentworth7614]

What stretches can i do now that i have the Abbott BurstDr spinal implant ? Whats safe to do ? I am still plagued with stiffnes and pain albeit not as much in my hips and back and legs. Its only been 5 weeks.

[@kathleenpierce9757]

Great info! Thank you! Is there a way to ask a question?

[@AskDoctorJo]

Thanks, and you're welcome!

[@claudiad7654]

Hey Dr Jo my tailbone hurts when i sit for long periods of time it but i can only feel the pain when i go to push like im pooping. Do u know what it could be? i can’t find anything online. Also what’s the best car cushion that u would recommend?

[@tinaquinn9689]

Hi will this help also with sciatica pain due To low back disc pain

[@mrs_aries]

Thanks for this video. My back and neck hurts as I am sitting on my chair in front of my computer for more than 14 hours 7 days a week

[@AskDoctorJo]

You're welcome.

[@renk2328]

Is this exercise good for elderly client?

[@atomicfusionvideo]

Seated stretch is great. Sports injury .. goes away comes back .
No one ever speaks of type of mattress .. softness or hardness levels for for issues like these .. memory foam is horribly hot
So softer or harder better for lower back ?! Thanks

[@somethingsomething6902]

I'm just here because of online class😑
My Mapeh teacher told us to record ourselves doing these excercises🙄
Mga grade 8 na nandito nasan kayo?
Mga pilipino na grade 8 nasan kayo?

[@Gracemeguide1988]

Also wondering I think my sleeping position is causing partly my back issue do you have any videos on this?

[@AskDoctorJo]

Yes, I have a few videos for sleeping positions. You can find them on my channel: ua-cam.com/users/askdoctorjo

[@m4huntin]

Gave a like even though it’s for a gamecock, lol. Thank you for the tips and go Tigers

[@AskDoctorJo]

😂🤙🐔

[@dkd8747]

is it normal to get a lower back cramp coming back up?

[@josephdefabio9468]

I have sciatica ,nerve pain I hope they work🙏

[@AskDoctorJo]

I hope they do too.

[@josephdefabio9468]

I just did 2 sets, and I feel lil better, but you know better than me Pinched nerves are chronic it's always the right side lower back down my thigh the last one was years ago, I woke up Monday and Boom, I'm a retired Tattooist sat my whole life bad posture never cared until you have a issue😍Thank you...I watch your video 15 times already 😂

[@omumashiva]

🙏

[@gerardnatera6997]

Like it

[@musanajmudinn]

Doctorjo I feel like I have knots in my left hip that cause severe burning hip pain when I sit on my chair to study which I have to for long hours to study. I’ve tried exercising with a band but with no relief.
Can you suggest ways to improve it?

[@AskDoctorJo]

Have you tried any hip stretches or using a different chair?

[@javedsikandari1]

I haved sciatic nerve pain since 6 years and it is becouse i lift one heavy slab of stone while i was tired and siting

[@javedsikandari1]

Thanks 4 your attention.....Doctor are you sure its cure is only in exercise?

[@josephdefabio9468]

Yikes, I have it to, just from not moving enough,Be well🙏

[@MrAjoson]

thanks for the video. my lower back pain is now not so hurting.. but what makes me get a lower back pain? sitting to much? or bad bed? or something happen when I'm sleeping..? it hurts one and another time.. rarely but very disturbing.. usually I get fever becuase I restrain the lower back pain all day..

[@AskDoctorJo]

You're welcome. Unfortunately, it could be any of those things, or something else.

[@manikandankarthik4215]

lol
every yoga youtuber out there
has their dog right beside them

[@omumashiva]

🙏🙏🙏

[@declangvozdenovic8642]

Searches up “how to stretch your lower back” comes back and searches up “how to stretch your back in a chair”

[@Gracemeguide1988]

The cat one should you keep the back straight?

[@AskDoctorJo]

The back arches, like when a cat stretches.

[@1smae100]

👍