Seated Stretching for Low Back Pain
Dr. Robin demonstrates this simple chair-based mobility routine, which helps loosen the muscles that connect into the lower back— Perfect for your desk, home, or anytime your back feels stiff.
Low back pain is one of the most common complaints people experience—especially if you spend long hours sitting during the day. The good news? You don’t always need to lie on the floor or perform complicated routines to help your back feel better. Many simple movements can be done right from a chair, making them easy to fit into your workday, morning routine, or evening wind-down.
In this week’s video, you’ll see a short sequence of chair-based stretches designed to help gently mobilize the spine and reduce tension in the muscles that commonly contribute to low back discomfort. These movements focus on improving flexibility and mobility in the spine, hips, and legs—areas that often become tight from prolonged sitting.
When these muscles stiffen, they can place extra strain on the lower back. Over time, that tension may lead to soreness, stiffness, or recurring pain. Incorporating gentle stretching into your routine can help counteract those effects by encouraging movement and relieving built-up tension.
The routine we are highlighting works by helping the spine move through comfortable ranges of motion while also addressing muscles that connect into the lower back, including the hips, hip flexors, and hamstrings. When these surrounding muscles stay flexible, the lower back often experiences less stress.
Chair-based mobility exercises are particularly helpful because they are accessible for nearly anyone. Whether you're at your desk, relaxing at home, or simply looking for a quick break from sitting, these movements can be a convenient way to give your back some attention without needing special equipment or space.
Consistency is key when it comes to supporting spinal health. Even short periods of gentle movement throughout the day can help improve mobility, reduce stiffness, and keep your back feeling more comfortable.
If low back tightness is something you deal with regularly, adding small movement breaks into your routine may make a noticeable difference over time.
If you have any questions about this video or need some help feeling better, feel free to reach out to us, Dr. Robin Armstrong or Dr. Jody Freedman. We’re always happy to help. You can book with us online or give us a call.
