The 5 Best Chair Exercises for Back Pain That Are Easy to Do Right at Home

As we get older it's much more common to experience discomfort, tightness in your joints and even back pain. The latter may be the worst of them and it messes up your sleep, your workflow and your mood. Rather than spending money on multiple medications or exhausting yourself at the chiropractor, why not work to ease the ache through seated workouts? If you're not sure where to start, Woman's World turned to the experts for their best chair exercises for back pain. Keep reading to incorporate these into your daily routine, and help relieve those aches.

What are chair exercises?

"Chair exercises are simple fitness activities that you can perform while sitting down," says Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health. "They are great for beginners, those with mobility issues or people stuck sitting for long hours, like those at a desk, on an airplane or a long trip in the car." From simple stretches to more complex routines, there are a lot of exercises you can do in a chair.

Why are chair exercises helpful for back pain?

Exercising is good for your general health and well-being. However, chair exercises specifically target strength and flexibility in your hips, core and back, which Denise Etter, PT, DPT, franchise regional consultant at FYZICAL Therapy & Balance Centers says are "key factors in keeping your back healthy."

The movements aren't as rigorous as a regular workout and Mohr adds that they aid in "reducing tension, aligning your spine, and improving posture." You can easily build upper and lower body strength without straining the muscles in your back.

Chair exercises are good for injury recovery

Strengthening the back after an injury is super important, but it's not something to immediately dive into. Gentle movements and small steps are crucial when going through recovery. "Chair activities can be a great bridge from lying in bed to getting back to normal activity," says Etter.

These types of exercises can also be adjusted based on how severe the injury is or how much activity you're able to do regularly. You won't have to worry about standing for long periods either as you can still be moving throughout the day.

Related: Your Back Pain May Actually Be Caused by Uneven Hips — And These Exercises Can Help

The best chair exercises for back pain

Here are some easy chair exercises that can help alleviate your back pain, strengthen your body and work on overall flexibility.

1. Seated forward bend chair exercise

1. Sit on the edge of your chair with your feet flat on the floor, hip-width apart.
2. Slowly bend forward from your hips, reaching your hands towards your feet or the floor.
3. Allow your head and neck to relax and hang down.
4. Hold the position for 15-30 seconds.
5. Slowly return to the starting position.

Mohr says this exercise is great for releasing tension in the spine and also helps to stretch out the lower back.

2. Shoulder rolls

1. Sit up straight and tall.
2. Bring your shoulders up to your ears and roll your shoulder back, squeezing your shoulder blades together.
3. Repeat this for each repetition
4. Do 10 reps every hour.

Rolling your shoulders does wonders for your posture. "There is a chain reaction of what the shoulders are doing that translates to the lower back," says Etter. "So, if you are sitting at the computer and leaning or slouching forward, the lower back follows and rounds out as well."

3. Seated marching chair exercise

1. Sit slightly forward in a chair so that the back is not in contact with the back support.
2. Sit up straight.
3. Employ abdominal bracing.
4. Slowly march and alternate lifting each knee a few inches.
5. Aim for 10 each leg three times per day.

By sitting up straight, you're aligning the back and alleviating any strain. Etter adds that this is an easy way to work your core while sitting down.

See also: Experts’ 7 Best Chair Exercises for Seniors That Improve Strength, Balance and Flexibility

4. Seated cat-cow stretch

1. Sit on the edge of your chair with your feet flat on the floor, hip-width apart.
2. Place your hands on your knees.
3. Inhale, arch your back and look up towards the ceiling (Cow position).
4. Exhale, round your back, and tuck your chin to your chest (Cat position).
5. Repeat for 10-15 repetitions, moving smoothly with your breath.

Do this exercise when you need to relieve tension in the back, plus it improves your spine's flexibility.

5. Hamstring stretch

1. Sit on the edge of a chair, and extend your leg to straighten with your heel still on the ground.
2. With your back straight, lean forward until a slight stretch is felt in the hamstrings-the back of the thigh.
3. Do 20 a side for three times per day.

"This should feel like a pull, not pain," says Etter. "This is for flexibility and can reduce the chain reaction of strain on the lower back."

For more simple exercises to improve your health :

Exercise Snacks Are the Secret to Healthy – And You Only Need 1 Minute to Get the Perks!

Experts’ 7 Best Chair Exercises for Seniors That Improve Strength, Balance and Flexibility

“Two Simple Chair Yoga Moves Saved Me From Chronic Pain and Constant Falls!”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .