3 Seated Low Back Exercises to Keep You Moving
Sitting for long periods can leave your back, hips and body feeling stiff and uncomfortable. The good news is that you don't always need a full workout to get moving - sometimes a few simple exercises throughout the day can make a difference.
Whether you're working at a desk, driving, travelling or simply spending a lot of time sitting, these three simple seated exercises are a great way to introduce more movement into your day.
At Bath Chiropractic Clinic, I often encourage patients to think about movement as something they can build into their everyday routine, rather than something that only happens when they're exercising.
I'm Charlie Fry, a chiropractor in Bath, and I work with people experiencing a range of musculoskeletal problems, including back pain, neck pain, sciatica, joint pain and sports-related injuries.
My approach is centred around understanding why you're experiencing your symptoms, helping you move more comfortably and giving you practical things you can do between appointments to support your recovery.
1. Seated Pelvic Tilts
Pelvic tilts are a simple way to gently move your lower back and pelvis while seated.
How to do them:
Sit comfortably with both feet flat on the floor.
Gently arch your lower back by tilting your pelvis forwards.
Then gently tuck your pelvis underneath you, allowing your lower back to round slightly.
Slowly move between the two positions without forcing the movement.
Try: 10–15 repetitions.
This can be particularly useful if your lower back feels stiff after sitting for a while.
2. Seated Marches
Seated marches are an easy way to keep your hips and legs moving while you're sitting down.
How to do them:
Sit upright with both feet flat on the floor.
Lift one knee towards your chest.
Lower it back down and repeat with the opposite leg.
Continue alternating between sides at a comfortable pace.
Try: 10–15 repetitions on each side.
You can make these part of a short movement break during your working day.
3. Seated Forward Lean With a Twist
This movement combines a gentle forward lean with rotation, allowing you to move your spine and upper body through different positions.
How to do it:
Sit towards the front of your chair with your feet comfortably apart.
Gently lean forwards.
Return towards an upright position and rotate your upper body to one side.
Come back to the middle and repeat on the other side.
Keep the movement controlled and comfortable.
Try: 10–15 repetitions, alternating sides.
Little and Often
You don't need to wait until you have an hour free to exercise.
If you've been sitting for a long period, take 2–5 minutes to move. Try these exercises, stand up and walk around, or simply change position.
For many people, the goal isn't to find one perfect exercise. It's about finding ways to move a little more often throughout the day.
How I Approach Chiropractic Care
At Bath Chiropractic Clinic, I take the time to understand their symptoms, lifestyle, activities and goals. I'll assess how you're moving and use this information to develop an appropriate treatment and rehab plan.
Treatment may include hands-on chiropractic care, joint mobilisation, soft tissue techniques and exercise rehabilitation, depending on what is appropriate for you.
Most importantly, I want you to understand what's going on and feel confident managing your problem outside of the clinic too.
Whether you're dealing with back pain from sitting at a desk, neck pain from working, a sporting injury, sciatica or general stiffness, the aim is to help you get back to doing the things you enjoy.
If you're struggling with pain or restricted movement in Bath, I'd be happy to assess what's going on and discuss the best options for you.
Feel better. Move better. Stay better.