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: https://www.askdoctorjo.com/seated-back-stretches-worksheet

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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