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Seated Back Pain Relief Stretches

Seated Back Pain Relief Stretches


hey everybody it’s doctor Jo and
Gamecock Kali, and today we’re gonna show you seven stretches for your back when
you can’t get on the floor. so let’s get started. so a lot of you often ask, “how am I supposed to do these stretches? I can’t get on the floor.” well
a lot of times if you’re doing stretches lying down, you don’t have to do them on
the floor. even though I’m on the floor, you can do them on your bed. you can do
it on your couch, but today I’m going to show you some stretches for your back
that you can actually do seated in a chair. so a lot of times it is hard to
get on the floor, and sometimes it hurts to do stuff lying down. so if you’re
seated in chair, or especially if you’re at work and you can’t lie down anywhere,
these are really good. they’re modified ways to stretch your back, but they’re
great ways to stretch your back. so the first one is kind of just a modified
cat-cow. and so the cat-cow, or sometimes I call it the cat dog, is when you’re on
all fours and you’re doing the movements that make you look like a cat and then
dropping down looking like a cow or a dog. so you can do that seated in a chair.
and so just the way to do that is when you go into the cat, you’re going to
tuck your chin in and then kind of arch your back back towards the the backrest.
so you’re just coming down like this pushing your pelvis back to kind of
going into that arch. so that would be the cat part. and then you’re going to
come up bring everything forward and then bring your head back. so that would
be the cow or the dog. so just coming down maybe holding for five to ten
seconds, and then coming back and stretching, kind of arching everything
forward. so you could just do that back and forth maybe five times each. if
you’re limited on your time, three times each, doing that maybe 10 to 15 second
hold or just a 5 to 10 second hold. but it is really going to get kind of the
same movements as you would do for a full cat cow on the floor or on your bed.
so then the next one is just going to be a pelvic tilt. and so same kind of thing
this one would be if you were lying down on your back doing a pelvic tilt, but you
can do it in a chair. sometimes if you can’t quite get the movement, you can use
a rolled-up towel and all as I mean is when you’re doing a pelvic tilt you’re
kind of sinking down and coming forward. so this might be a little hard for some people, but this is just a tilt in the chair. if you make
your surface that you’re sitting on slightly uneven so you have that roll
just on the end, it’s a little easier to sink down and roll forward. see I’m
almost rolling back over the towel and then front in front of the towel. so you
can see though that I’m tilting that pelvis or doing a pelvic tilt. so you can
kind of hold for like three to five seconds each way, or you can do like I
started just kind of doing a continuous movement, but that would kind of be a
modified pelvic tilt in a seated position. so then you can also do a knee
to chest. doing a knee to chest in a seated position is the same if you’re
doing it on your bed or the floor lying down. so all you’re doing is just like it
sounds, bringing your knee up to your chest. so it would be kind of this
position here and that kind of helps open up your back. if you have knee
problems, grab underneath here and hold that stretch, but if you don’t have any
problems sometimes it’s nice just to kind of hug on to it like this. and so
this would be a full 30 second stretch. you’re gonna hold it here for about
thirty seconds. and just a little side note if you haven’t subscribed to my
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so 30 seconds like I said each side switching back and forth doing that
about three times. so the next one is just going to be crossing your leg over
to do a piriformis stretch. this is actually one of my favorite piriformis
stretches. you can again do these lying down. you can do a piriformis stretch
in a pigeon pose or on your back, but this is nice because you can really do
it anywhere. so if you can, bring your leg up the side you want to stretch. you’re
going to cross it over. and so this is kind of a figure-four. that’s why a lot
of times people call it the figure four stretch or the piriformis /
glute stretch. and when that’s tight, that really does tend to
irritate your back. so if you’re having back pain, this is a great stretch. the
key to this, since you don’t have the floor or your bed protecting your back
keep your back straight, you don’t want to curl over like this. I’m getting no
stretch doing this. you want to keep your back straight and lean forward at your
hips. and just going to there I can feel that piriformis muscle underneath my
bottom stretching. and so a lot of times people will be like, well the piriformis
doesn’t have much to do with the back, but it has a lot to do with the back. so
this is a great stretch to do, and again this is 30 seconds. so it’s a it’s a hold.
so it shouldn’t be painful. it should just be tension in there and again doing
both sides, stretching both sides 30 seconds on each side. so the next stretch
is going to be a seated ql stretch which is quadratus lumborum. and that’s the
muscle in the back a lot of times people forget about, but it’s really important.
a lot of back pain comes from the QL so with this one, you’re going to put one
hand just kind of down. you can either sit on it, you can push it down, sometimes
I’ll have people bring it over this way, but the side you want to stretch you’re
gonna bring your arm up and over. and you’re not necessarily curving over,
you’re bringing your arm straight up and over like you’re going towards the other
corner of the room. so I’m gonna just kind of push down on my chair and then
come up and over. so that’s the QL stretch. you should be feeling it stretch
right through there. so pushing down with the opposite side, and pushing up and
over. so this is a full stretch you’re gonna hold it for 30 seconds
and then do that three times on each side. so again kind of pushing down
stabilizing on this side and then up and over like I’m trying to point towards
the opposite corner of the ceiling, and then really getting that nice stretch
all the way through here. 30 seconds, three times. so then the next one is
going to be a hamstring stretch. a lot of times for the hamstrings, it’s hard for
people because 1, their hamstrings are tight. 2. it is hard to keep their back
straight while they’re stretching. so you can do this a couple of different ways.
you can use a little step stool or something in front of you, or you can
just put your foot out in front of you, but I always like having something you
can kind of prop your leg up on while you’re sitting. and
it would be the same way stretching it if you were sitting on the floor. you
want to keep your legs straight. so you don’t want your knee bent, you want your
legs straight. and if you want to get a little bit of extra stretch in your calf
muscles, pull your toes up towards you. and then all you’re gonna do is keep
that back straight, that’s the important part, and lean forward at your hips. so just to here. I’m already getting a hamstring
stretch, now if I curl down and try to touch my toes, I could touch my toes, but
I’m barely getting a hamstring stretch. so keep your back straight and that also
makes sure you’re not hurting your back to be able to stretch those hamstrings.
so that’s a great way to modify that stretch without having to get on to the
floor. and then the last one is just a super simple trunk rotation stretch
seated in the chair. so all you’re going to do with that is if you have arm rest,
sometimes that works even better because you can grab on the arm rest, but even if
you just have a back into your chair like this, just kind of grab on and do a
little twist. now if you’re not sure what your back pain is from, be a little
careful with the twisting. you can still twist, but just like any stretch or exercise you should only go to tension, and not go
to pain. so just kind of turning getting that nice stretch in there, and this one
you could do a little less than 30 seconds if you want to. if you want to do
a 15-20 second, just trying to get that stretch, you can. so there you have it.
those are seven stretches for your back when you can’t get on the floor. Kali
says if you like to help support our channel, make sure to click on the link
up there, and don’t forget to subscribe. and remember be safe, have fun, and I hope
you feel better soon.


Reader Comments

  1. Buy a printable worksheet with the Seated Back Stretches in this video here: https://www.askdoctorjo.com/seated-back-stretches-worksheet
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  2. 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

  3. ♥️🐕🥰🐾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 ♥️

  4. 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.🙏🏼

  5. 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

  6. 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

  7. 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?

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