Starting seated feet flat on the floor bring your hands to your lower back with your fingers. Your knees stay bent as you pick one leg up off the ground lower it back down and alternate with the other leg.
You can use a firm pillow lumbar support or a foam roller to stabilize your lower back.
Back pain exercises with chair. Seated forward flexion stretch 3 x 30 seconds. Interlace your fingers behind your head bringing your elbows out wide. This exercise will open up your chest and mobilize your thoracic spine.
It s like doing the opposite of what you re doing all day flexing and rounding your shoulders to type text and drive. Sit at the edge of your chair and rest your palms on your knees. 7 feel good chair exercises to relieve lower back pain seated cat cows 8 breaths stretching your spine in this seated pose helps open up the back chest and shoulders while strengthening your core muscles to alleviate lower back pain.
Sit with your feet flat on the floor and engage your abs. Inhale and as you exhale turn to the right and grab the back of your chair with your right hand and grab the arm of the chair with your left. Throughout the exercise remain seated in your chair with a straight back and abs braced by pulling the navel to the spine.
This stretch uses your spinal extensors anterior neck muscles and pectorals. Use your grasp on the chair to help twist your. Inhale to arch your back lifting your chest up towards the sky.
This dynamic stretch relieves back pain by warming up the spine and opening up tight muscles in the chest and shoulders.