lower back pain 10 chair exercises that can help alleviate lower back pain

lower back pain: Seated Forward Bend:

1. Sit on the edge of a sturdy chair with your feet flat on the floor and hip-width apart.
2. Keep your spine tall and your shoulders relaxed.
3. Inhale deeply, lengthening your spine.
4. Exhale slowly as you hinge forward from your hips, leading with your chest.
5. Reach your hands towards your feet or the floor in front of you, keeping your back straight.
6. Only go as far forward as comfortable, avoiding any strain or discomfort in your lower back.
7. Hold the forward bend for 15–30 seconds, breathing deeply and relaxing into the stretch.
8. To release the stretch, slowly inhale as you lift your torso back up to a seated position.
9. Repeat the forward bend 2-3 times, gradually increasing the depth of the stretch with each repetition.

Seated Cat-Cow

1. Sit comfortably on a chair with your feet flat on the floor and your spine tall.
2. Rest your hands on your knees or thighs.
3. Inhale deeply, arching your back and lifting your chest towards the ceiling. This is the “Cow” position.
4. As you exhale, round your spine and tuck your chin towards your chest, like a cat stretching its back. This is the “Cat” position.
5. Continue flowing between the cow and cat positions, moving with your breath.
6. Inhale for cows; exhale for cats.
7. Repeat the sequence for 8–10 repetitions, focusing on the fluid movement of your spine.
8. This stretch helps to mobilize and loosen the muscles of the spine, promoting flexibility and relieving tension in the lower back.

Seated Spinal Twist:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Place your hands on the armrests or the back of the chair for support.
3. Inhale deeply and lengthen your spine.
4. Exhale slowly as you twist your torso to one side, bringing your opposite hand to the outside of the thigh or knee.
5. Place your other hand behind you on the chair for support or on the armrest.
6. Keep your spine tall and your shoulders relaxed as you gently deepen the twist with each exhale.
7. Hold the twist for 15–30 seconds, breathing deeply and maintaining length in your spine.
8. Inhale as you return to the center, then exhale as you twist to the opposite side, repeating the stretch.
9. Continue alternating sides for 2-3 repetitions on each side.

Seated Knee-to-Chest Stretch

1. Sit comfortably on a chair with your feet flat on the floor and your spine tall.
2. Hold onto the sides of the chair or the seat for support.
3. Lift one knee towards your chest, keeping your foot on the floor.
4. Wrap your arms around your knees and gently pull them towards your chest until you feel a comfortable stretch in your lower back and hips.
5. Keep your spine tall and your shoulders relaxed throughout the stretch.
6. Hold the stretch for 15–30 seconds, breathing deeply and relaxing into the stretch.
7. Release the knee and return it to the starting position.
8. Repeat the stretch on the opposite leg, lifting the other knee towards your chest and holding for 15–30 seconds.
9. Continue alternating between each leg for 2-3 repetitions on each side.

Seated Hip Flexor Stretch:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Slide your right foot back slightly, positioning it behind your left ankle.
3. Keep your right knee bent and your left foot flat on the floor.
4. Lean forward slightly to deepen the stretch in your right hip flexor.
5. You should feel a gentle stretch along the front of your right hip and thigh.
6. Hold the stretch for 15–30 seconds, breathing deeply and maintaining good posture.
7. Return to the starting position and repeat the stretch on the opposite side.
8. Slide your left foot back, positioning it behind your right ankle, and lean forward to stretch the left hip flexor.
9. Hold for 15–30 seconds, then return to the starting position.
10. Repeat the stretch on each side for 2-3 repetitions.

Seated Figure Four Stretch

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Lift your right foot off the floor and cross your right ankle over your left knee, creating a figure-four shape with your legs.
3. Flex your right foot to protect your knee.
4. Keep your spine tall and your chest lifted.
5. Lean forward slightly, guiding your chest towards your right shin.
6. You should feel a stretch in your right outer hip and glute.
7. Hold the stretch for 15–30 seconds, breathing deeply and maintaining good posture.
8. Return to the starting position and repeat the stretch on the opposite side.
9. Lift your left foot off the floor and cross your left ankle over your right knee.
10. Flex your left foot and lean forward slightly to stretch the left outer hip and glute.
11. Hold for 15–30 seconds, then return to the starting position.
12. Repeat the stretch on each side for 2-3 repetitions.

Seated Hamstring Stretch:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Extend one leg straight out in front of you, keeping the knee slightly bent.
3. Flex your foot, pointing your toes towards the ceiling.
4. Keep your spine tall and your chest lifted.
5. Lean forward from your hips, reaching towards your toes.
6. You should feel a stretch along the back of your extended leg, in the hamstring muscle.
7. Hold the stretch for 15–30 seconds, breathing deeply and maintaining good posture.
8. Sit back up tall and switch legs, extending the other leg straight out in front of you.
9. Flex your foot and lean forward again, reaching towards your toes.
10. Hold for 15–30 seconds, then return to the starting position.
11. Repeat the stretch on each leg for 2-3 repetitions.

Seated Hip Circles:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Place your hands on your hips for support.
3. Begin by circling your hips in a clockwise direction, making smooth and controlled movements.
4. As you circle your hips, focus on moving from the hips and not the waist.
5. Continue circling your hips in a clockwise direction for 8–10 repetitions.
6. After completing clockwise circles, reverse the direction and circle your hips in a counterclockwise direction for 8–10 repetitions.
7. Keep your movements slow and controlled, and maintain good posture throughout the exercise.
8. This exercise helps to mobilize and loosen the muscles and joints of the hips, promoting flexibility and relieving stiffness. It also helps to improve circulation in the hip area.

Performing seated hip circles regularly can help improve hip mobility and reduce discomfort caused by prolonged sitting.

Seated Pelvic Tilt:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Place your hands on your hips or thighs for support.
3. Inhale deeply and lengthen your spine.
4. Exhale slowly as you tilt your pelvis forward, arching your lower back slightly, and stick your chest out.
5. Hold the forward pelvic tilt for a few seconds, feeling a stretch in the front of your hips.
6. Inhale as you return to the starting position, neutralizing your pelvis.
7. Exhale again, this time tilting your pelvis backward, rounding your lower back, and tucking your tailbone under.
8. Hold the backward pelvic tilt for a few seconds, feeling a stretch in the back of your hips and lower back.
9. Inhale as you return to the starting position.
10. Repeat the forward and backward pelvic tilts for 8–10 repetitions, moving with your breath.
11. This exercise helps to mobilize and strengthen the muscles around the pelvis and lower back, promoting better posture and reducing discomfort.

Seated Shoulder Rolls:

1. Sit tall in a chair with your feet flat on the floor and your spine upright.
2. Relax your arms at your sides or place your hands on your thighs for support.
3. Inhale deeply and lift your shoulders up towards your ears, shrugging them as high as you can.
4. Exhale as you roll your shoulders back in a circular motion, bringing them down and back.
5. Continue the shoulder roll, moving your shoulders in a circular motion towards the back for 8–10 repetitions.
6. After completing backward rolls, reverse the direction and roll your shoulders forward in a circular motion for 8–10 repetitions.
7. Keep your movements slow and controlled, focusing on the range of motion in your shoulders.
8. This exercise helps to mobilize and loosen the muscles and joints of the shoulders, promoting flexibility and reducing tension.
9. Performing seated shoulder rolls regularly can help improve shoulder mobility and reduce discomfort caused by sitting for long periods of time.