Uploaded March 2026 | Updated September 2026, 1 week ago
Lower back pain from sitting? These exercises fix it! A doctor of physical therapy shows you the best lower back pain exercises to relieve pain from sitting all day. Whether you're at a desk, in a car, or on the couch — these stretches and strengthening exercises target the real cause of your low back pain so you can get lasting lower back pain relief.
If you sit for long periods and struggle with a stiff, achy lower back, this video is for you. I'll walk you through exactly what's causing your pain and give you a simple daily routine to fix it — no equipment needed.
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EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S SIT-STAND DESK: urlgeni.us/amzn/standdesk
🔗LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
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WHY DOES MY BACK HURT WHEN I SIT?
Lower back pain from sitting usually develops from a combination of poor posture and prolonged time in one position. Sitting places your hips in a shortened position and often causes the lower back to round forward. Over time this leads to tight hip flexors, weak glutes, and stiffness in the lumbar spine, all of which contribute to lower back discomfort.
HOW TO STOP BACK PAIN WHEN SITTING
The key to preventing back pain when sitting is improving posture, taking frequent movement breaks, and restoring mobility to the hips and spine. Alternating between sitting and standing throughout the day and performing short movement routines can significantly reduce the strain that prolonged sitting places on your lower back.
BEST EXERCISES TO FIX LOWER BACK PAIN FROM SITTING
Exercises that open the hips, mobilize the spine, and strengthen the glutes are some of the most effective ways to eliminate lower back pain from sitting. These movements help reverse the effects of prolonged sitting by restoring normal motion and improving muscular support for your lower back.
EXERCISES IN THIS VIDEO
Seated Figure 4 Stretch
Seated Rotation Extension
Hip Flexor Stretch
Single Leg Glute Bridge
Wide Lunges
TIMESTAMPS IN THIS VIDEO
0:00 Why Sitting Hurts
0:47 Three Steps
1:36 Step One
2:41 Step Two
3:48 Step Three (Exercises)
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
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LOOKING FOR MORE GREAT BACK PAIN RELIEF?
🔗 MIRACLE MORNING DAILY STRETCHING ROUTINE: youtu.be/jbwg8Ya5q1o
🔗 7-MINUTE CORE WORKOUT FOR BACK PAIN: youtu.be/_TdWdFQ1Cms
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: youtu.be/OWERjHZbfmY
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Lower back pain from sitting? These exercises fix it! A doctor of physical therapy shows you the best lower back pain exercises to relieve pain from sitting all day. Whether you're at a desk, in a car, or on the couch — these stretches and strengthening exercises target the real cause of your low back pain so you can get lasting lower back pain relief.
If you sit for long periods and struggle with a stiff, achy lower back, this video is for you. I'll walk you through exactly what's causing your pain and give you a simple daily routine to fix it — no equipment needed.
============================
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S SIT-STAND DESK: urlgeni.us/amzn/standdesk
🔗LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexercisemat
============================
WHY DOES MY BACK HURT WHEN I SIT?
Lower back pain from sitting usually develops from a combination of poor posture and prolonged time in one position. Sitting places your hips in a shortened position and often causes the lower back to round forward. Over time this leads to tight hip flexors, weak glutes, and stiffness in the lumbar spine, all of which contribute to lower back discomfort.
HOW TO STOP BACK PAIN WHEN SITTING
The key to preventing back pain when sitting is improving posture, taking frequent movement breaks, and restoring mobility to the hips and spine. Alternating between sitting and standing throughout the day and performing short movement routines can significantly reduce the strain that prolonged sitting places on your lower back.
BEST EXERCISES TO FIX LOWER BACK PAIN FROM SITTING
Exercises that open the hips, mobilize the spine, and strengthen the glutes are some of the most effective ways to eliminate lower back pain from sitting. These movements help reverse the effects of prolonged sitting by restoring normal motion and improving muscular support for your lower back.
EXERCISES IN THIS VIDEO
Seated Figure 4 Stretch
Seated Rotation Extension
Hip Flexor Stretch
Single Leg Glute Bridge
Wide Lunges
TIMESTAMPS IN THIS VIDEO
0:00 Why Sitting Hurts
0:47 Three Steps
1:36 Step One
2:41 Step Two
3:48 Step Three (Exercises)
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
============================
LOOKING FOR MORE GREAT BACK PAIN RELIEF?
🔗 MIRACLE MORNING DAILY STRETCHING ROUTINE: youtu.be/jbwg8Ya5q1o
🔗 7-MINUTE CORE WORKOUT FOR BACK PAIN: youtu.be/_TdWdFQ1Cms
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: youtu.be/OWERjHZbfmY
============================
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![4 Exercises To Alleviate Deep Hip Pain! [Piriformis Pain Relief Exercises]](https://i.ytimg.com/vi/d8S5uJUWBdg/mqdefault.jpg "4 Exercises To Alleviate Deep Hip Pain! [Piriformis Pain Relief Exercises]
Deep hip pain relief exercises for piriformis syndrome! 🔗 FULL VIDEO: https://youtu.be/hfFKJ6hMdcc
The best stretches and exercise to alleviate piriformis syndrome (deep hip pain) and feel better FAST! Fix deep hip rotator muscle pain with these exercises led by physical therapist, Jared Beckstrand (Tone and Tighten).
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Your Glutes Are Asleep [And It’s Causing Your Lower Back Pain]](https://i.ytimg.com/vi/dR2TxQKIa24/mqdefault.jpg "Your Glutes Are Asleep [And It’s Causing Your Lower Back Pain]
Wake up your glutes to fix your lower back pain! 🔗FULL VIDEO: https://youtu.be/rgWSLZStuLA
Are your glutes asleep? 😴 Gluteal amnesia could be causing your lower back pain, hamstring tightness, and knee pain. Try these glute activation exercises to wake up your glutes and address your pain. These exercises focus on muscle activation and are designed for rehabilitation, helping you feel better fast!
#backpain #gluteactivation
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![UNLOCK Your Back And Hips [Daily Stretching Routine]](https://i.ytimg.com/vi/e2SrsUOA5QE/mqdefault.jpg "UNLOCK Your Back And Hips [Daily Stretching Routine]
🔗 FULL FOLLOW-ALONG VIDEO: https://youtu.be/8AeojB3Nphg
The best stretches to alleviate lower back and hip pain - compiled all together in a convenient follow-along stretching routine! Perform this one 2-3 times daily and youll be amazed at how great your back and hips can feel!
💬 Try these stretches and let me know how they’re working for you in the comments below!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]](https://i.ytimg.com/vi/eQ8lQqTATYA/mqdefault.jpg "Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]
Fix your patellofemoral kneecap pain with these stretches and exercises at home! The best exercises to eliminate pain under and around your kneecap known as patellofemoral pain syndrome. Feel better FAST as you mobilize your kneecap and fix your knee alignment to function better.
✅ PRODUCTS USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
📌 Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]
If you’re dealing with pain in or around your kneecap, this video is for you! Today, I’m sharing the best exercises to relieve patellofemoral pain and get you moving pain-free again. These moves are simple, effective, and can be done at home to help reduce discomfort and improve knee function.
🔍 What Is Patellofemoral Pain?
Patellofemoral pain, often called runners knee, is discomfort at the front of your knee or around your kneecap. This condition is common in athletes, runners, or anyone with overuse or alignment issues. It’s caused by stress between your kneecap (patella) and the underlying thigh bone (femur), leading to irritation or inflammation.
🤔 Why Does It Hurt Under My Kneecap?
Pain under the kneecap often occurs when the patella doesn’t track properly in its groove during movement. This misalignment can be due to weak muscles around the knee, tight tissues, or improper mechanics in your hips and legs. Everyday activities like climbing stairs, squatting, or running can aggravate the area and make the pain worse.
🏋️ Best Exercises for Patellofemoral Pain
In this video, I’ll guide you through a series of exercises designed to strengthen the muscles around your knee, improve alignment, and reduce pressure on the kneecap. These exercises target your quadriceps, hips, and other supporting muscles to promote balance and stability while decreasing irritation and pain.
EXERCISES FOR PATELLOFEMORAL PAIN
PATELLA MOBILIZATIONS
STRAIGHT LEG RAISE
SINGLE LEG BRIDGES
SIDE-LYING ABDUCTION
SQUATS
REVERSE LUNGES
HIP HIKES
💬 Try these exercises and let me know how you feel in the comments below!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS FOR YOUR KNEE PAIN:
🔗 SIMPLE EXERCISES FOR KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
🔗 EXERCISES FOR PATELLAR TENDONITIS: https://youtu.be/-dJIxiZcy_8
🔗 EXERCISES FOR QUADRICEPS TENDINITIS: https://youtu.be/ZbHKKD7bjZo
🔗 FIX KNEE PAIN WHEN SQUATTING: https://youtu.be/9R4s8ThEC88
**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![10-Minute Lower Back Pain Relief [Do This Every Day!]](https://i.ytimg.com/vi/gEOwBSYs1pk/mqdefault.jpg "10-Minute Lower Back Pain Relief [Do This Every Day!]
10-minute follow-along routine for lower back pain relief! Reduce back/hip tightness, improve spine mobility, and strengthen your core to eliminate lower back pain. Led by a physical therapist, these home exercises are the perfect combination of stretches and activation exercises so you can feel better fast — no equipment required!
EQUIPMENT USED IN THIS VIDEO
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/drjtable
🔗 LINK TO DR JARED’S BACK EXTENSION MACHINE: https://urlgeni.us/amzn/romanchair
WHY DOES MY LOWER BACK HURT?
Lower back pain is often caused by a combination of tight muscles and weak stabilizers. Prolonged sitting, poor posture, and lack of movement can lead to tight hips, hamstrings, and spinal stiffness, while weak core and glute muscles fail to properly support your spine. This imbalance places extra stress on your lower back, resulting in pain and discomfort.
SHOULD I STRETCH OR STRENGTHEN MY LOWER BACK PAIN?
The answer is both. Stretching helps relieve tight muscles and improve mobility, while strengthening exercises build stability and protect your spine. Focusing on just one without the other often leads to temporary relief but not lasting results. Combining both is the key to long-term lower back pain relief.
BEST STRETCHES AND EXERCISES FOR LOWER BACK PAIN RELIEF
This routine includes a balanced mix of mobility and strengthening exercises to target the root causes of lower back pain. By improving flexibility and activating your core, you’ll restore proper movement patterns and reduce strain on your spine.
EXERCISES IN THIS VIDEO
Cat Cow
Hip Flexor Stretch (Left)
Hip Flexor Stretch (Right)
Alternating Hip Rotation
Lower Back Rotation
Bridge
Plank
Bird Dog
TIMESTAMPS IN THIS VIDEO
0:00 Why It Works
0:19 Stretches
3:55 Rotation
7:20 Core Activation
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
HERE ARE MORE GREAT VIDEOS FOR YOUR LOWER BACK PAIN:
🔗 7 MINUTE MIRACLE MORNING STRETCHING ROUTINE: https://youtu.be/jbwg8Ya5q1o
🔗 TOP 5 CORE EXERCISES FOR LOWER BACK PAIN: https://youtu.be/KQW_FRbKc6I
🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: https://youtu.be/OWERjHZbfmY
🔗 PULLED LOWER BACK PAIN RELIEF EXERCISES: https://youtu.be/fX7viSP2m1o
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]](https://i.ytimg.com/vi/gSdIoNGPfX4/mqdefault.jpg "Fix Knee Pain On Stairs FOR GOOD! [From A Physical Therapist]
If your knee hurts when going up and down the stairs, the exercises in this video can fix it permanently! Eliminate knee pain on the stairs with these effective exercises you can do at home! “Quick Fix” technique to help your pain now and exercises to strengthen the right supporting muscles to eliminate your pain long-term!
EQUIPMENT USED IN THIS VIDEO:
🔗 LINK TO DR JARED’S AEROBIC STEP: https://urlgeni.us/amzn/aerobicstep
🦵 WHY DO MY KNEES HURT ON THE STAIRS?
If your knees hurt when you climb stairs, descend stairs, or step off a curb, it’s often because the muscles that control your knee - especially your quads and glutes - aren’t stabilizing the joint the way they should. Poor control can allow the knee to collapse inward or shift forward excessively, increasing stress on the kneecap and surrounding structures.
⬆️⬇️ HOW TO GO UP AND DOWN STAIRS WITHOUT KNEE PAIN
Stair climbing requires controlled strength and alignment. When you improve hip control, maintain proper knee tracking, and distribute load through your hips instead of overloading the knee joint, stairs become significantly less painful. Small changes in mechanics combined with targeted strengthening can make a big difference.
💪 BEST EXERCISES TO ELIMINATE KNEE PAIN ON THE STAIRS
The key to long-term relief is strengthening the muscles that control your knee while practicing proper movement patterns. The exercises in this video are designed to improve stability, balance, and strength so your knees feel supported and strong every time you take a step.
EXERCISES TO FIX KNEE PAIN ON THE STAIRS
Sit-To-Stand
Split Squats
Single Leg Balance
Heel Touches
VIDEO TIMESTAMPS
0:00 Knee Pain On Stairs
0:15 Key To This Video
1:17 Quick Fix Technique
2:49 Strengthen Quads
3:52 Strengthen Hips
5:15 Single Leg Tolerance
5:54 Eccentric Control
💬 Let me know in the comments how these exercises feel and which ones work best for you!
👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content!
✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content!
MORE GREAT VIDEOS TO HELP WITH YOUR KNEE PAIN:
🔗 KNEE STRENGTHENING EXERCISES FOR BEGINNERS: https://youtu.be/rsSV_lqbEVo
🔗 EXERCISES TO IMPROVE KNEE MOBILITY: https://youtu.be/qHjwXLMM24o
🔗 SIMPLE EXERCISES FOR MASSIVE KNEE PAIN RELIEF: https://youtu.be/_YO4VV6Jl6g
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
![Fix Your Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]](https://i.ytimg.com/vi/gZr91EClGNQ/mqdefault.jpg "Fix Your Pinched Neck Nerve FAST! [4 Exercises For Cervical Radiculopathy]
4 Great exercises to fix a pinched neck nerve! 🔗FULL VIDEO: https://youtu.be/xR9p4UdPhGU
If you have neck pain or numbness and tingling that travels down your arm - the exercises in this video can fix it FAST! Effective exercises for pinched neck nerve and cervical radiculopathy (arm symptoms from your neck) from a doctor of physical therapy.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.")
