• Printable Chair Exercises for Lower Back Pain set featuring 7 illustrated pages of gentle seated stretches including cat–cow, forward fold, spinal twist, pigeon pose, knee-to-chest, pelvic tilt, neck & shoulder release, and breathing posture. Available in A4, A5, and US Letter sizes. Instant download.
  • May include: A digital download featuring chair exercises for lower back pain. The design includes exercise illustrations and instructions. The text reads "Chair Exercise for Lower Back Pain" and "7 Pages | A4, A5, US Letter | Instant Download". A yellow pencil with a pink eraser is in the image.
  • May include: Three white paper sizes: US Letter, A4, and A5. The US Letter size is on the left, A4 in the center, and A5 on the right. Text at the top reads "AVAILABLE IN US LETTER, A4, A5 SIZE" and "Perfectly Sized for Easy Printing and Planning."
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 4
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 5
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 6
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 7
  • May include: A light green graphic with the text "HOW TO GET YOUR PRINTABLE?" and numbered steps. Instructions include purchasing, accessing, printing, and using a printable file. The Etsy website is mentioned.
  • Printable Chair Exercises for Lower Back Pain set featuring 7 illustrated pages of gentle seated stretches including cat–cow, forward fold, spinal twist, pigeon pose, knee-to-chest, pelvic tilt, neck & shoulder release, and breathing posture. Available in A4, A5, and US Letter sizes. Instant download.
  • May include: A digital download featuring chair exercises for lower back pain. The design includes exercise illustrations and instructions. The text reads "Chair Exercise for Lower Back Pain" and "7 Pages | A4, A5, US Letter | Instant Download". A yellow pencil with a pink eraser is in the image.
  • May include: Three white paper sizes: US Letter, A4, and A5. The US Letter size is on the left, A4 in the center, and A5 on the right. Text at the top reads "AVAILABLE IN US LETTER, A4, A5 SIZE" and "Perfectly Sized for Easy Printing and Planning."
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 4
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 5
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 6
  • Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide) image 7
  • May include: A light green graphic with the text "HOW TO GET YOUR PRINTABLE?" and numbered steps. Instructions include purchasing, accessing, printing, and using a printable file. The Etsy website is mentioned.
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Chair Exercises for Lower Back Pain Relief: Seated Stretches (Printable PDF Guide)

hafiz

Designed by hafiz

Owner of PlannerGate

What to know

Digital download

Digital file type(s)

3 PDF

Relieve lower back tension and improve flexibility—without leaving your chair!
This printable guide offers gentle, low-impact seated exercises designed to ease lower back pain, improve posture, and reduce stiffness. Perfect for seniors, office workers, and anyone looking for a safe way to stretch and strengthen their back muscles.

Whether you’re at home, in the office, or part of a wellness program, these easy-to-follow illustrated exercises can be done in just a few minutes a day—no special equipment required.

✅ WHAT’S INCLUDED:

Printable PDF – High-resolution, ready-to-print

Sizes: A4, A5, US Letter

7 Pages Total, including:

Seated Cat–Cow Stretch – Mobilizes the spine and eases stiffness

Seated Forward Fold – Stretches lower back and hamstrings

Seated Spinal Twist – Increases mobility and relieves tension

Seated Figure Four Stretch (Chair Pigeon Pose) – Opens hips and reduces lower back strain

Seated Knee-to-Chest – Stretches lumbar area and improves circulation

Seated Pelvic Tilt – Strengthens core and supports lower back stability

Seated Neck & Shoulder Release – Reduces upper body tension that contributes to back pain

Deep Breathing in Seated Posture – Encourages relaxation and better posture

Step-by-step illustrated instructions for each exercise

✏️ EDITABILITY:

Text is NOT editable

Graphics are NOT editable

Ready to print and use instantly

📌 FEATURES:

Gentle, beginner-friendly movements

Perfect for home use, office wellness, physiotherapy support, or senior fitness

No floor work—ideal for people with limited mobility

Designed for pain relief, flexibility, and posture improvement

Suitable for all ages

📥 How It Works:

Purchase the listing

Download your files instantly via Etsy

Print at home or send to your local print shop

Follow the illustrated exercises daily for best results

🛍️ Store Policies:

Digital product only – No physical item will be shipped

Due to the digital nature, no refunds or exchanges

For personal use only – Not for resale or redistribution

Need help? Message me anytime for support

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What buyers say

4.6 (2)

“For years I have suffered from sciatica and will try these exercises with this handy chart to try to relieve back pain.”

Grace

May 30, 2026

View all item reviews

Price:$1.50

Original Price: $4.30

65% off

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Reviews for this item

4.6

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience.

(2 reviews)

4.6 Item quality
5.0 Shipping
5.0 Customer service
100% Buyers recommend
5 out of 5 stars 5

Grace May 30, 2026

For years I have suffered from sciatica and will try these exercises with this handy chart to try to relieve back pain.

Grace May 30, 2026

4 out of 5 stars 4

Veronica Nov 10, 2025

I haven't used this yet but it looks pretty good.

Veronica Nov 10, 2025

Meet your seller

PlannerGate
hafiz
PlannerGate ·

United States

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 4.9
·
54.4k sales
·
6 years on Etsy

Usually responds in a few hours

Speedy replies Has a history of replying to messages quickly.

Rave reviews Average review rating is 4.8 or higher.

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Listed on Jul 10, 2026
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