5 Chair Exercises for Back Pain Relief | No Floor Work

Relieve back pain with these 5 gentle chair exercises you can do at home — no floor work required.
This 10-minute seated Pilates routine is ideal for lower back pain, stiffness, or days when getting down on the mat feels too much.
If you’re dealing with back pain, stiffness, or discomfort from sitting too long, this chair-based Pilates routine is a safe and effective way to move your spine and feel better.
In this video, I guide you through 5 simple chair exercises for back pain relief that focus on mobility, gentle strengthening, and relaxation — all done seated. This workout is especially helpful if you have chronic back pain, limited mobility, or prefer no floor exercises. #backpainreliefexercises #backpainrelief #chairworkout

✔️ No floor work
✔️ Beginner-friendly
✔️ Gentle and low-impact
✔️ Suitable for home or office
🪑 You’ll need:
• A stable chair (no wheels)

⏱ Workout details:
• Duration: 10 minutes
• Style: Clinical Pilates
• Focus: Back pain relief, spinal mobility, posture

👉 If this feels good, try doing it daily — research supports regular, gentle movement for managing chronic back pain.
Let me know in the comments how your back feels after this session 💬
And don’t forget to subscribe for daily back pain relief exercises.

If you enjoyed this session here is a playlist for you to try with easy back pain relief exercises    • Easy Back Pain Relief Exercises  

🎬 WATCH MY Evidence-Based Podcast Here With Prof. Peter O'Sullivan::
   • The Real Cause of Chronic Back Pain & How ...  
What Actually Works for Chronic Back Pain | Biggest Study Reveals Long-Term Results (2025)   • What Actually Works for Chronic Back Pain ...  
Back Stretch Playlist    • BACK STRETCHES FOR PAIN RELIEF  


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Disclaimer:
Please consult to your doctor before starting any physical activity. You attend this class at your own risk. By using this video, you understand and agree that Betka Back To Movement will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

Music:
Track Title: Cosmic Chroma Artist Name(s): Neon Beach
Writer Name: Aaron Sprinkle Writer IPI Number: 179772610 Writer PRO: BMI
Writer Percentage: 100.00%
Publisher Name: BOSS SOUNDSTRIPE PRODUCTIONS Publisher IPI Number: 886235500
Publisher PRO: BMI
Publisher Percentage: 100.00%