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7 Chair Stretches For Sciatica To Relieve Lower Back Pain
Work Wellness

7 Chair Stretches For Sciatica To Relieve Lower Back Pain

|Jul 28, 2023

Chair stretches can help you feel relief if you suffer from lower back pain often. Studies have revealed that lower back pain is the ailment that most affects office workers below age 45. There are multiple factors to take into account for this, such as:

  • A bad posture while seated

  • Poor chair ergonomics

  • Sitting for prolonged periods having a combination of the above factors

Other risk factors include the existence of certain illnesses. Age doesn't play a huge role here – a sedentary lifestyle is equally harmful for everyone. However, it doesn't have to be a nightmare. Although it's indeed possible to upgrade your current ergonomic office chair to something better, not everyone has the same opportunity.

Lower Back Pain

It’s possible to reduce the pain you feel every day by incorporating a series of chair stretching exercises that help you stay physically active while also taking care of your body. It is known that remaining immobile while seated in the same position can be extremely hurtful, which is why it is highly recommended to keep moving even while you’re sitting.

Multiple seating exercises for lower back pain can help you feel relief if you're feeling highly stressed by the pain caused by sciatica.

For that reason, today’s article will help you find relief by describing seven stretches that you can perform from your desk chair. Regardless if you’re an onsite worker or a home-based freelancer, these chair stretches for sciatica will help you feel relief and find some peace of mind so that you can continue working on your obligations.

Chair stretch workout – 7 Exercises you can incorporate into your routine

If you're feeling back pain daily, you should know that you're not alone. Perhaps it is time to replace your old chair and replace it with a high back office chair with adjustable arms so you can feel more comfortable throughout your workday.

In this section, we’ll describe some seated back stretches that you can incorporate into your daily routine so that you can feel relief and comfort while you’re completing your daily activities. Dedicating at least fifteen minutes to this chair stretch workout will help you remain healthy and physically active, keeping you distanced from the dangers of a sedentary lifestyle.

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1. Seated hamstring stretch

This chair stretch for lower back pain is easy to execute. However, that doesn’t make it less effective. Follow these steps to execute this exercise correctly:

  • Sit with a straight back while keeping your knees on a ninety-degree angle and both of your feet firmly on the floor.

  • Flex your foot, and try to stretch it out forward. Try to stretch it as much as you can. As the heel stretches more, it will also extend the hamstrings, which will help you "release" pressure on the lower back.

  • While you're performing the stretches, try to breathe deeply. Then, whenever you feel like it, you can switch to the other foot.

This is an excellent chair stretch to start with your routine. It isn’t too exigent, and it also can get you in the right mood for the rest of the workout!

2. Seated forward flexion stretch

The second exercise is equally effective as the previous one, despite its simplicity. Furthermore, it will only require a chair – you don’t have to help yourself with your desk to complete it.

  • Sit on your high back ergonomic office chair straight, and keep both of your feet at shoulder width. They should also be firmly on the floor.

  • While keeping an erect back, try to bend forward. Try to do it as much as possible – the furthest you get, the more effective it is. While you're bent, your arms will hang headed for the floor.


Also, we recommend doing three repetitions, each of which should last about thirty seconds.

3. Small Spinal Roll

This exercise will require a bit of extra effort from you. However, this will only make it more effective for your lower back pain, making it one of the best chair stretches you can incorporate into your workout. Follow these steps to execute this chair stretches correctly:

  • Sit on your chair with a straight back, and keep both of your feet on the floor.

  • Starting from the crown of your head, roll down the whole spine slowly, considering each vertebra in the process.

  • Once you’ve reached the lower back area, please try to stretch a bit more than you did with the rest of the zone – plus, try to lean the pelvis to the front, but do it softly as it can cause pain in such an area if you’re too sensitive or sore.

Small Spinal Roll

Although you can feel a small “burn” while you’re doing the exercise, please note that it will help you release a lot of pressure thanks to all the effort you used to complete it.

4. Abdominal bracing

The next chair stretch, like the previous one, is a bit more complicated. However, it will help you feel relief.

  • Sit on your chair with a straight back, and keep your hands on the lower abdominal area.

  • Next up, you’ll need to draw your navel to your spine. In the process, you’ll brace your abdominal muscles.

  • Hold that position for a few seconds, and relax.

Please try to keep your back as erect as possible while you’re executing the chair stretches. Try not to bend forward. Also, it is counterproductive to hold your breath while you’re executing it.

5. Seated Twist

For the last of the chair stretches, you will have an excellent combo. You will be strengthening your muscles while alleviating your lower back pain simultaneously.

Seated Twist

  • Sit on your chair with an erect back while keeping your feet parallel to the floor. Your knees should be above your ankles.

  • Next up, raise your chin while keeping it parallel to the floor. Finally, retract your ears to your shoulders, and put "pressure" in your sit bones while stretching your spine as much as possible.

  • Exhale. While you’re doing it, retract your belly button into your backbone and twist it to your right side. Do it by supporting yourself with the armrest or backrest of your ergonomic chair.

  • Stretch your back as much as possible while "deepening" the twist as you exhale.


In conclusion, incorporating chair stretch exercises into your routine can be a simple yet effective way to improve flexibility, reduce muscle tension, and promote overall well-being. These seven exercises offer a convenient option for those with busy schedules or limited mobility to stay active and maintain a healthy lifestyle. Whether you're at work, home, or anywhere with a chair, these stretches can help you feel more relaxed, energized, and ready to take on the day. So, don't underestimate the power of a chair in your fitness journey – try these exercises and experience the benefits for yourself!

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