Exercise in a Chair to Strengthen Lower Back – Decrease Pain and Improve Posture

Lower back weakness, and potentially pain is something that individuals with special needs come across in their daily lives frequently. This is typically due to a lack of general physical activity throughout the day. Unfortunately this can lead to a large amount of pain, and disability as one gets older, and the weakness increases. Fortunately, there numerous exercises out there that we can do to help us improve our lower back strength.

One of the challenges of working out for individuals with limited mobility and strength is that they sometimes do not have the strength and stamina to stand out of a chair for very long. This poses a challenge, as many of the exercises that can help low back weakness is done standing. The good news is that there are a few exercises out there that can help strengthen the lower back, all from the comfort of a chair. The exercise in a chair we will talk about today is the seated good morning.

For the seated good morning you will:

  • Sit about an inch from the edge of the chair, with your knees bent at 90 degrees.
  • While keeping your shoulders back, and your chest out, slowly lower your torso down towards the ground as far as you can.
  • Once you reach the lowest position with your torso, slowly sit back up into your starting position.
  • Make sure you keep your posture correct with your shoulders back throughout the entire movement.
  • Complete this for numerous repetitions or until you start to feel a burn in your muscles.

The great thing about this exercise is that it works on your posture AND your lower back muscles. Any time we can kill two birds with one stone on exercises that makes an even better investment on your time. This exercise can be done numerous times a day if able to tolerate, and will help to improve your posture and low back strength in no time! Good luck on this exercise, and make sure to avoid any pain. If there is pain, try to go shorter on your range of motion and see if that helps. If that does not help, you may need to consult a doctor.

We are here to help you not just survive in your life, but THRIVE!

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