backpain.ai
Seated Cat-CowThe desk worker's spinal reset — no floor required.
Seated Figure-FourDesk-friendly relief for deep, hard-to-reach hip muscles.
Dead BugThe safest core exercise for a painful lower back.
Seated Hip March
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A gentle strength move disguised as a march: lifting one knee at a time from a chair wakes the hip flexors and deep core that hold you upright, with zero impact and zero floor.
How to do it
- Sit tall near the front of a chair, feet flat, hands resting beside your hips or holding the seat.
- Keeping your back tall, lift your right knee a few inches, as if starting to march.
- Lower it with control, then lift the left knee.
- Alternate slowly — 8 to 10 lifts per side.
Common mistakes
- Leaning back to hoist the knee — the trunk stays tall and quiet.
- Letting the foot drop instead of lowering it with control.
Take care
- Keep the lift small enough that your lower back stays relaxed — height is not the goal, control is.
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.Seated Figure-FourDesk-friendly relief for deep, hard-to-reach hip muscles.Dead BugThe safest core exercise for a painful lower back.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.