backpain.ai
Seated Cat-CowThe desk worker's spinal reset — no floor required.
Child's PoseDecompress your lumbar spine with gravity doing all the work.
Seated Figure-FourDesk-friendly relief for deep, hard-to-reach hip muscles.
Seated Forward Fold
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A chair-supported fold that lets the whole back lengthen and unload. Folding over your thighs from sitting is one of the gentlest ways to give the lower back a breather during the day.
⚠️ Your head hangs below your heart here — if you feel dizzy, fold only halfway and rest your forearms on your thighs, and always roll back up slowly.
How to do it
- Sit toward the front of a sturdy chair, feet flat and slightly wider than your hips.
- Exhale and slowly fold forward, letting your chest come toward your thighs.
- Let your head hang heavy and your hands rest toward the floor.
- Take 4–6 slow breaths here, then press into your thighs to roll back up slowly.
Common mistakes
- Coming up quickly — roll up slowly, one breath at a time.
- Forcing the hands to the floor — resting them on the shins is just as good.
Take care
- During an acute flare, keep the fold shallow and comfortable.
- Blood pressure issues or vertigo? Take the halfway version by default.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Seated Cat-CowThe desk worker's spinal reset — no floor required.Child's PoseDecompress your lumbar spine with gravity doing all the work.Seated Figure-FourDesk-friendly relief for deep, hard-to-reach hip muscles.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.