When I Saw How Easy It Is To Relive Back Pain Without Leaving My Couch It Changed My Life


Back pain is often a reality for many people. I’m one of them! Sure, I’m active, I stretch, but there are still some days that I’m just so stiff and sore that I don’t know what to do. Fortunately I came across this method of relieving back pain without leaving your chair.

Lower back pain.


    1. Sit forward in your chair.
    2. Bring one of your knees to your chest, grasp at the back of your though.
    3. Pull your though gently toward your body.
    4. Hold for 30 seconds.
    5. SLOWLY release the leg.
    6. Do the same with the other leg.

Shoulder pain.

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    1. Breathe deeply and bring your shoulders up toward your ears.
    2. Hold for 3 seconds.
    3. Exhale and release your shoulders back toward the ground.
    4. Repeat 10+ times.

Foot pain.


  1. Put one foot in front of the other.
  2. Tuck the toes of your back foot under like you see above.
  3. Hold for 30 seconds.
  4. SLOWLY release your toes.
  5. Switch foot positions and repeat with the other foot.

Wrist pain.


  1. Make a fist with both hands.
  2. Put your fists in front of you.
  3. Make circles in the air with your wrists.
  4. Repeat ten times in each direction, clockwise and counterclockwise.

Chest muscle pain.


  1. Place your hands behind your head. Your elbows should look like wings.
  2. Reach your elbows back toward the wall, squeezing your shoulder blades together.
  3. Hold for 30 seconds.
  4. SLOWLY return your elbows back to the starting position.

Hip pain.


  1. Sit forward at the very edge of the chair.
  2. With a straight back, rotate your torso a bit to the right.
  3. Take your left leg and extend it behind you (as seen above)
  4. Keep your right leg at a right angle.
  5. Lift your chest and press hips to the floor
  6. Hold for 30 seconds.
  7. SLOWLY release and return to the starting position.
  8. Repeat for the other side.

Glute pain.


  1. Again, sit forward in your chair.
  2. Place your right ankle on your left knee.
  3. Lean forward.
  4. You’ll feel the stretch in your glutes. Don’t push it too hard.
  5. Hold for 30 seconds.
  6. Sit back up slowly.
  7. Repeat with the other leg.

Middle/upper back pain.


  1. Give yourself a hug. (Awww)
  2. Place your right hand on your left shoulder and left hand on right shoulder.
  3. Take deep breaths.
  4. Hold for 30 seconds.
  5. Slowly release.
Knee pain.


  1. Sit forward in your chair with your feet flat on the ground.
  2. SLOWLY bring yourself to a standing position.
  3. Move in one fluid motion.
  4. Slowly sit back down.
  5. Repeat 10 times.

Neck pain.


      1. Sit forward in your chair with a straight back and feet flat on the ground.
      2. Tilt your head to one side, bringing your ear to your shoulder.
      3. Hold for 30 seconds.
      4. Slowly release your head back to the middle.
      5. Repeat for the other side.