Seated Lower Back Stretches for Pain Relief | Low Back Pain | 8 Min Stretch Routine

For the first few minutes, I'll briefly explain the lower back stretches. At the 3.27 minute mark, I'll have music playing and will go through an 8 minute lower back stretching routine. All of the stretches will be done from a seated position to allow you to relax and focus solely on each stretch for pain relief.
If you enjoyed the routine, please write a comment! I'd love to hear from you!
Wishing you improved health!
Jules
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.
#lowerbackstretches #lowbackpain #backpainrelief
00:00 Intro
00:22 Demonstration of exercises
03:27 Stretching routine
11:07 Ending

[@anuradhab4481]

Hullo Jules...are you clairvoyant?!!You are, for me.... picked up something from the floor yesterday, and my lower back's been paining since..... This relaxing stretching routine has been so helpful..🤗🤗🤗, a simple thank you, cannot express my gratitude....♥️♥️♥️ Shall do it again this evening,🙏🙏

[@ImprovedHealth]

Lol, yes, was reading your mind:) I'm glad to read that you enjoyed it and found it helpful. 💗

[@anuradhab4481]

@@ImprovedHealth 😊

[@haidermehdi]

Im 67. Can't thank you enough. Of the possibly hundreds lower back stretches I've researched and tried dozens, this is the most effective. Thank you.

[@ImprovedHealth]

Oh wow! Thanks SO much for letting me know. I'm super happy to read your feedback.

[@pammitchell802]

Thank you Jules! You are right - one step, one breath, one moment...

[@benysgroi7117]

Thanks for everything ! I'm 67 years old and I have always fone physical activity. I can't do without your exercises. I love them !

[@ImprovedHealth]

I'm so glad that you're enjoying them! Thanks for taking the time to let me know.

[@nancynottage7255]

Thanks Jules! My back thanks you too! Beautiful music too!

[@janesmith-stage4755]

I wish you a lovely day as well! Music at 7:05 is soothing. Thank you!

[@annemarieh7382]

Hello Jules: I agree with Anuradha. Woke up this morning with stabbing pain in my right lower back. Oh no, there goes my exercise for today. But wait, let's see what Jules has up her sleeve. Stretching. Yes, just what I needed. Thanks for adding the bell sound. It let's us know when too look at the monitor for the next movement. Happy Friday to everybody.

[@ImprovedHealth]

I did some searching last night for a new bell sound...one that wasn't too high pitched like the one I used in the past. I hope you liked the new one. I thought it was subtle yet audible.

[@momentswithmymy1692]

the music is so soothing! it helps!!!

[@ImprovedHealth]

Thanks for your feedback!

[@janesmith-stage4755]

Hi Jules, back after too long 8 days of moving, unpacking, no internet to get to your site. So glad to be getting back to normal. Tonight was especially helpful as I have not been good to my back this past week.

[@ImprovedHealth]

Welcome back, Jane, and I'm glad to read that you're now moved in. Moving is definitely a crazy amount of work.

[@pammitchell802]

Thank you Jules! I love EVERYTHING about this stretching video. The music you chose is heavenly - will add this to my morning routine

[@ImprovedHealth]

Thank you so much for your feedback, Pam. I appreciate it!

[@bonniejalsevac7946]

Wonderful stretch routine! Thank you Jules...the little bells helped!

[@ImprovedHealth]

Thanks Bonnie! I'm glad to read the bells were helpful.

[@valeriezick4459]

This was wonderful! I strained my back a little but was able to do an "energetic" walking workout, then followed it was this one. It felt SO good that I think I will do it every day for a few days.Thanks so much, Jules!

[@ImprovedHealth]

The stretching should help...just don't over-stretch a movement since that can make it worse. Gentle stretching is definitely the way to go.

[@anuradhab4481]

ahhhhhhh:):).....the relief after the second round.....+++++thank you,so very much!!!

[@ImprovedHealth]

Big smile here. Thanks again Anuradha:)

[@pammitchell802]

Thank you Jules!

[@pammitchell802]

Thank you Jules! These stretches really speak to my low back!

[@ImprovedHealth]

I'm so glad to read that!

[@helencameron4262]

I have arthritis in the lower back, great help these stretches, thank you .

[@ImprovedHealth]

I'm very happy to read they helped:)

[@charliegowing9471]

The type of stretch you say it is…it really is. Thank you. And by the by…your background music is so good it’s sometimes hard to not tap my feet while doing the stretch. Thanks again from Charlie in Syracuse NY, hoping to get up to Niagara on the Lake soon.👍

[@ImprovedHealth]

Thanks Charlie. I hope you do get to head to Niagara on the Lake...a beautiful place I hope to get back to one day as well.

[@pammitchell802]

Thank you Jules! This music really touches my heart - you are So good at what you do! Your instruction is so appreciated! Happy May Day!

[@ImprovedHealth]

Thanks so much for your feedback about the music and the instructions, Pam. I definitely appreciate your kind feedback.💕

[@1bertaco]

Hi Jules, I am 76, and have been doing this set of stretches for three weeks now and I can feel a difference in my lower back. I think some of my lower back pain comes from using the treadmill on an incline. Thank you for your workout routines.

[@ImprovedHealth]

I'm so glad to read that it's been helping. Thanks for sharing that with me. In regards to the treadmill, what you could possibly do is do intervals instead and just on a slight incline. For example, warm up for 5 min, then a very slight incline while picking up the pace to go a bit faster than what you're used to, slow it down, pick it up again, and so on. It'll change things up and give you a great workout.

[@1bertaco]

@@ImprovedHealth Thank you for your suggestions .

[@MsCroatianCanuck]

I cannot thank you enough. This stiffness in my lower back has been gnawing at them last few days. Just what I needed on saturday morning and I thank you. The music is perfect and the bell signalling as well. Have a lovely day Jules 👣

[@ImprovedHealth]

Aww, thank you so much, Hilda. I truly appreciate your comment. 💗

[@debbybrandenburger2598]

I go through time of back pain and decided to see what you had for stretching videos. This one will help so much! Thank you.

[@ImprovedHealth]

Oh, I'm glad that you enjoyed this one! I have a stretching playlist so you can find them all together there. I also have my seated channel and have added stretches there, too: youtube.com/@ImprovedHealthChairWorkouts

[@debbybrandenburger2598]

@@ImprovedHealth I went to the seated exercise playlist for the first 3 or 4 weeks of the broken bone in my foot so most of Feb and early Mar. Then when my back got worse, went to the stretching playlist and this one was my 1st choice. I like the playlists to help "fine tune" what works at any given time! Thanks!

[@charliegowing9471]

Another rewarding stretch of yours. This past weekend we viewed the Wolfe Island part of your beautiful country from Cape Vincent NY. The ferry between the island and Cape Vincent has resumed. Hope to visit Niagara on the Lake soon. Love your sessions. Hope you don’t mind the personal note. Thanks again, Charlie in Syracuse NY.

[@ImprovedHealth]

Small world...I used to date someone who grew up on Wolfe Island (back in my early 20's) when I lived in Kingston. I haven't been back there since but I remember it being a nice, quiet place to relax. Niagara on the Lake...I hope you get to go back soon. I loved it there when I visited a few years ago.

[@chrisperkins6403]

Amazing way to finish today's session. My lower back would smile if it could.

[@sandramatos6409]

Great wakeup stretch for my spine!

[@ImprovedHealth]

Thanks for letting me know that you enjoyed it:)

[@janesmith-stage4755]

Thank you!

[@loonielaura]

I cannot thank you enough for this. I saw you posted this as I came to warm up before going out to shovel again today. I set this up ready to play as soon as I came in, which was 1 hr and 10 minutes of shovelling. This was so perfect. I know I will do this again later this afternoon since this is 2 days in a row of shovelling heavy wet snow so my back really thanks you. Have a great weekend Jules.

[@ImprovedHealth]

Wow, that's a lot of shoveling! That heavy snow is a back breaker for sure...this is where my husband comes in very handy! I am super happy to read these stretches helped you today. Thanks so much for taking the time to comment, Laura. 💗 Wishing you a great weekend, too:)

[@loonielaura]

@@ImprovedHealth my husband has had 6 surgeries since July 2020 from a hip prosthetic that broke and caused metal toxicity. I live in a rural town were everyone living in this town are seniors and seniors plus so we try to help each other out.

[@ImprovedHealth]

@@loonielaura I'm so sorry to hear about all of your husband's surgeries...that is a lot. I hope he is doing okay now. It's nice to hear you have a supportive community:) That is one of the wonderful things about living in a rural community.

[@loonielaura]

@@ImprovedHealth he seems to finally be at the healing completely point, touch wood. We have lived here for 41 years and grew our families here together. Now they all have families of their own. It’s special.

[@crystaledmondson669]

I love your videos. Thank you and God bless you. ♥️

[@ImprovedHealth]

Thank you, Crystal. I appreciate your comment.❤️

[@cherylelinsmith743]

Jules thanks so much, I will be doing this everyday. I have a nasty cold due to allergic reaction to cat and tenants newly painted apartment. Really annoying cough, runny nose aggravating an old back injury. Couldn’t do the stretch leaning forward with outstretched arms. Thanks be to God, I tested to be sure, and completely negative for Covid. Having trouble bending

[@ImprovedHealth]

Hi Cheryl, I'm sorry to hear about the allergies you're dealing with:( I hope you feel better soon.

[@charliegowing9471]

Thank you so much. I seek out your stretches. Again, thanks. Charlie in Syracuse NY

[@ImprovedHealth]

I’m so glad these work for you.

[@marianl3447]

Perfect ...thank you again.

[@ImprovedHealth]

Thanks Marian:)

[@showie5855]

This was lovely! Thank you! I’ll be repeating it for awhile. 😁

[@debschultz9635]

Feels great!!!!❤❤❤❤deb

[@ImprovedHealth]

Thanks for your feedback, Deb!

[@30dvora]

Thank you.

[@petarpavlic1890]

So little speech ... and a lot of helpful stretching ... thank you for the useful instructions and clear presentation ... thank you again ...

[@ImprovedHealth]

Thank you for your great feedback.

[@kristinccha]

This was so helpful! I'm 33 weeks pregnant and been slacking on my pt exercises..This helped so much . I am definitely saving this vid.

[@ImprovedHealth]

Thank you so much, Kristin. I clearly remember the lower back pain from pregnancy...definitely tough to deal with in the last few weeks. I wish you all the best as you get close to the special day:)

[@lisetmedina4656]

I needed this stretching so bad today , i cant thank you more. Right after I made it, I felt the relief off the tightening. I'll doing again at night. Thank you so much 👍❤

[@ImprovedHealth]

Yay! I'm very happy to read the stretches helped you.

[@ariabonyi2607]

It feels great ,,♥️

[@carriegronlund8850]

Just what the doctor ordered! Loved these stretches and they definitely helped ease the stiffness and soreness. It also helps with that groaning noise I keep hearing when I bend over to pick something up. LOL Thank you Jules! You are awesome! Oh and I forgot to mention I loved the music.

[@ImprovedHealth]

Hi Carrie! Thanks so much once again. I always enjoy reading your comments. 💗💗💗

[@karenh5423]

Thank you so much - this is a great stretch routine! I sit at a desk all day and I'm going to incorporate this routine a couple of times a day! Take care.

[@ImprovedHealth]

I'm glad you enjoyed it! Thank you for taking the time out of your day to comment:)

[@emilyng6972]

Jules, thank you for the illustrations of the movements! It helps me to correct what I have done wrong before and what I can work more correctly. Again I love the music that you choose👍🥰

[@ImprovedHealth]

Thank you Emily!

[@staceydroogas928]

Jules, I do all exercises--even targeted ones. I don't have lower back pain (lumbar) but I do have muscular pain when sitting, standing, or lying down for extended periods of time, or doing tasks with my body pitched forward, even for short periods of time. Mine was beginning to hurt me this morning after standing for a quite a while, and after doing this exercise the pain went away. I guess I'll have to be visiting this routine several times a day and thank you for providing me with some relief!...Anastasia

[@staceydroogas928]

Oops, I neglected to say that the muscular pain I experience occurs in the sacrum area. ...Anastasia

[@ImprovedHealth]

Yay! Thanks so much for letting me know how it helped.

[@charliegowing9471]

Great set of stretches 😎 Thank you, Charlie, still in Syracuse NY

[@ImprovedHealth]

Made me chuckle with saying, 'still in Syracuse'. Hopefully the world will open up more soon, spring will arrive and we can all travel a bit again.

[@charliegowing9471]

@@ImprovedHealth With your stretch sessions and the USA - Canadian border opening up our group can visit our favorite city, Niagara on the Lake. Great food, wild downtown flower arrangements and a great, protected bicycle path. We lost our hotel due to change in management so now it’s an up and back day trip. We love the Irish Pub, live theaters and Jams/Jellies to go. Don’t get me started, just get me stretched 😎

[@ImprovedHealth]

@@charliegowing9471 Oh yes, Niagara on the Lake and the whole area is definitely a beautiful place to visit.

[@luciacruz8063]

Perfection

[@ImprovedHealth]

Wow, thank you!

[@ShanieJAL]

This one was perfect for me. I have pain in my lower back, and this just what I needed. Thank you so very much. Just found this one, is it new? Keep them coming, especially the ones that are seated..

[@ImprovedHealth]

I uploaded this one last Friday. I don't usually upload 3 a week but I managed to find the time last weekend to create an extra one:)

[@carmenross1077]

Don’t mind hearing your teaching it guides us to make sure we’re doing it right,after all everyone here are all seniors with hard eye sight,hard hearing maybe,…

[@ImprovedHealth]

Good points:) I have people who like it when I explain the exercises and others prefer the no-talking videos. I can create this same video if you'd like with instruction. Just let me know:)

[@carmenross1077]

@@ImprovedHealth I think you should because when I tried your non talking ones, it’s hard to be looking on that board to see what is written, it can result to wrong movement, at the same token instruction before the exercise I will tend to forget that it’s not written in my mind. I also noticed your non talking video has more time in the stretches . Thank you .

[@ImprovedHealth]

@@carmenross1077 I was just giving a very intro to each exercise when I was talking just to explain the exercises...it wasn't meant to follow for a stretching routine (definitely too short). I simply wanted to provide instruction so viewers knew what to do for each stretch. I think what I'll do is in future stretching routines, I'll provide a talking and no-talking version within one video. That way it'll give an option for viewers.

[@sweetpea021462]

An amazing stretch before I go to bed. My only suggestion, as a tinnitus sufferer, is to make the bell louder. With the background music (which is lovely), I could not hear the bell.

[@ImprovedHealth]

Thank you for that feedback. I was afraid to have it be too loud and annoying so I turned it down a bit (especially because it was stretching). I will keep your feedback in mind for the next one:).

[@sweetpea021462]

@@ImprovedHealth thank you. I just peek at the screen. I can't tell you how much I love your videos! They are my daily go to's. Especially love the oldies! Blessings to you.

[@anuradhab4481]

❤😊

[@cynthialeva5861]

Do you have any other stretches that pinpoint back pain beside this one?. Or which of your others would you recommend? Thank you for this guided stretch. I moved to the floor for cat cow.

[@ImprovedHealth]

At this point I don't have any other ones specific to back pain. The other ones are overall body stretches.

[@cherylelinsmith743]

Jules, I had to go to Doctors United yesterday, cause pain in my back was really bad. They did some ex rays of my back. I have a pinched nerve and scoliosis. I have to wait for insurance to approve physical therapy. In the mean time do you have any stretches that might help to deal with any n to release the nerve. Make a video besides this one for pinched nerve in lower back. I have to be careful not to make it worse. Hard to lay down too, in bed. HELP!

[@maureenjiggens8755]

I’m unable to put one leg over my other knee, been like this ever since the operation I had for a nerve root decompression and a laminectomy, so is there anything I can do about that, it’s extremely painful if I try, and takes days to get rid of the pain 😢😢😫

[@ImprovedHealth]

I'm so sorry to hear about the pain when you do that move. A modification for that stretch would be to just cross the ankles and then lean forward to the point where you feel the stretch in your lower back. You could also twist your body just slightly to one side and hold the stretch so you feel it more in your hip then switch to the other side and hold again.

[@cherylelinsmith743]

Had to try and do this video again Jules. My back is bothering me, I just can’t figure out what is causing it. Couldn’t do the one where you clasp your hands and stretch way forward. Could only go so far. I’ve been doing some acupressure points for the back. This is really bugging me, and uncomfortable to lay in bed.

[@ImprovedHealth]

Sorry to read about your back bothering you, Cheryl. I hope physiotherapy can help to figure it out.

[@cherylelinsmith743]

@@ImprovedHealth Thanks Jules, it feels almost like what I had in 2009 pulling something in my back. I was trying to carry in heavy groceries bags into my house. Asperine and a heating pad helped to deal with it. Didn’t have insurance then. Took awhile to heal on its own. This time not as bad, hurts more when I lay down and get out of bed. I’m taking some Tylenol and sitting with heating pad. It will heal on its own, just taking a break from any exercises for now, except walking. Allot of negative energy in my housing complex too is not helping.

[@ImprovedHealth]

@@cherylelinsmith743 I hope your back improves quickly for you, but in the meantime, I'm glad to read that you are giving it time to heal. Hopefully you can find ways to avoid the negative energy in your housing complex...sorry to hear about that, Cheryl. Hopefully getting outside to remove yourself from it when you can, listening to mindfulness recordings or good music will help. Insight Timer is a great app...they also have a website for free mindfulness.

[@staceydroogas928]

Jules, I don't know if this problem exists at my end or if this stretch routine has been corrupted: there is no sound for the first 3 minutes and 27 seconds. It's been this way every time I accessed this routine after having enjoyed it with sound for quite awhile. Thanks...Anastasia

[@ImprovedHealth]

Hi! I just watched it on KZbin and it seems fine. Maybe look at my playlists, go to the stretching playlist, and try again. Let me know if you still have issues.

[@staceydroogas928]

@@ImprovedHealthHello Jules! I have been accessing your stretches and seated exercised through your Playlist. This particular stretch routine has been absent sound for quite awhile, and only now did I decide to contact you. When I first used this exercise the sound worked. I don't recall whether I initially accessed it, via the Playlist or by another means. I don't know if you can do anything about it. I really don't need the instructions since I've been using this stretch routine for some time now, but I'm wondering if this problem exists for others. Many thanks for your initial effort and any further ones you attempt. A health filled New Year to you, Jules...Anastasia

[@ImprovedHealth]

Hi! I just watched it again from KZbin and it's working just fine. I have no idea why the sound isn't working on your end. If anyone else reads this, and is having issues, please let me know! @@staceydroogas928

[@staceydroogas928]

@@ImprovedHealth Well, accessing this routine using your PLAYLIST is absent a sound chunk at the beginning. At some point, something must have corrupted this portion. Thanks, Jules!

[@debbiemock3785]

what can i do if i can't lift my legs in these excersies?

[@ImprovedHealth]

Hi Debbie, if you can't lift your legs, do the other stretches and just do the best you can:)