top of page

Bob and Brad Hand Massager

$74.99

Bob and Brad Air 2 Massage Gun

$69.99

Bob and Brad's Pull Up System

$44.98

Bob & Brad Booyah Stik

$49.95

Bob & Brad Knee Glide

$89.95

Bob and Brad C2 Massage Gun

$69.99

Bob and Brad Q2 Mini Massage Gun

$59.49

Bob and Brad Resistance Tube Bands Set for Workout

$24.99

2 Minute Seated Back Pain Relief Stretches

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2023. For the original video go to https://youtu.be/-IzI0bpp8EM


Mike: Are you experiencing back pain while sitting?


Brad: We are going to show you a few simple, little changes you can do to decompress, relax, and make that back feel better. They are quite simple, actually.


Mike: So these exercises are very easy to do. You don't need to buy anything. The first one, you don't even need a tool. For the second one, you'll need some type of stick or mop handle or something that you can reach up with.


Brad: Plus, we'll show you two positioning tricks to help you alleviate your back pain.


Mike: So first, we're going to show you three different ways you can decompress the spine in a seated position. So the first one is for beginners. It's pretty easy. So all you're going to do is take the side that is painful and you're going to try to reach your arm up and then cross over your body. You're going to try to keep your pelvis down and lift your rib cage. This is going to help decompress that spine.

Brad: So in other words, you're saying keep your butt flat on the chair.


Mike: Yes.


Brad: Don't lift it up. There, we get a stretch there. The other thing you can do from that same position is take your stick, I've got a nice mop, it works well. Put it next to you and we're going to reach up to the top or as high as you need to, and then we're going to lean into that and you'll feel that stretch there, as well as on the right side of your back if you have your right arm up.

Mike: So do whatever side is painful, if it's on one side. You can also put the stick in the chair if you're running out of height to reach for. But if you have bilateral pain on both sides, what you can do is put the stick in front of you on the floor or on a chair, reach up as high as you comfortably can, and then you're going to lean forward and stretch both sides out. This is going to bring the rib cage up. Make sure to keep the butt down and help decompress that spine.

Brad: Now we set everything in the chair, but my stick is too short. So you could put this on a countertop and stand and do it. So it gives you that option, but you're not seated.

Mike: Yes. This is more for people who have trouble standing or older, or this may just be the easiest solution for you to use.


Brad: Sure.


Mike: So the next two recommendations we have are about positioning. So when you're seated in a chair, what you want to make sure to do is, if you're painful on my left side, say I shift to my right to get away from it, but it's still causing pain. What's happening is my pelvis is probably lifting off, and my rib cage is going down, so I'm still getting this compressed spine there. We want to elongate it. So I want to keep the weight on my left buttock as I'm leaning away.

Mike: If you lean towards the side, you can do that as well, but see how I'm compressing my spine again. You want to make sure to keep that rib cage away from the top of the pelvis.

Brad: That's right. Good explanation, Mike. Keep that bottom glued to the chair. Next, pillows.


Mike: Pillows.


Brad: You can use pillows.


Mike: Yeah. So if you have a firm, hard chair like this, sometimes to get the natural curve in your spine again, you need to put a soft pillow in the vertical format like this, behind you to help get that natural curvature in there. If you have a softer chair, like a recliner, it's got big cushions or even a couch, you might just need a small, little throw pillow to put back there and give you some relief. I have even done this sometimes on long road trips just because my back gets sick of being in that position all the time.

Brad: Yeah, you're talking about in a car.


Mike: Yeah.


Brad: Yeah, those pillows can really do a lot. Different sizes, and shapes of pillows, depending on your back pain, work with them. It can make a big difference in your comfort. Okay, so to finish this, make sure you try all of these stretches and only do the ones that offer relief right away. If they're not comfortable, put that one off to the side and try the next one. Usually, there's going to be one or two that work quite well.


Mike: The whole key focus of this video is to try to elongate, and decompress the spine. There are many other ways to do it besides this. We mentioned it in tons of other videos, so you can let us know below what worked for you in the comment section or if you have any suggestions we may have missed.


Brad: That's right. Comment away.



Visit us on our other social media platforms:

YouTube, Website, Facebook, Instagram, Twitter, Pinterest, LinkedIn, TikTok, Wimkin, Mewe, Minds, Vero, SteemIt, Peakd, Rumble, Snapchat, Clapper, Threads


Bob and Brad also have a Podcast where we share your favorite episodes as well as interviews with health-related experts.


For this week’s Giveaway visit: https://bobandbrad.com/giveaways


Bob and Brad’s Products

Pain Management:

C2 Massage Gun (US)

Fit Glide

Q2 Mini Massage Gun (US)

Knee Glide

Eye Massager

T2 Massage Gun

Foot Massager

X6 Massage Gun with Stainless Steel Head

Leg Massager

Holy Cowabunga Cream

Uni Massage Gun

D6 Pro Massage Gun

Back Massager

Posture Pad

Lite Foot Massager

EZBack Massager

Weighted Heating Pad

Fitness:

Resistance Bands​

Pull Up System

Pull Up Bands

Wall Anchor​

Grip and Forearm Strengthener

Hanging Handles​

Hand Grip Strengthener Kit

Stress Balls

Stretching:

Booyah Stik

Stretch Strap


Bob & Brad Amazon Store and other products Bob and Brad Love


Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop


The Bob and Brad Community is a place to share your experiences, ask questions, and connect with others regarding physical therapy and health topics.


Medical Disclaimer All information, content, and material on this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.


Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.


448 views
photo

Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time

photo

Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.

photo

Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.

photo

Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.

photo

Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.

photo

Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!

photo

Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?


Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.

photo

Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.

photo

Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.

photo

Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.

photo

Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!

photo

Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

bottom of page