If you ever get up from sitting and feel that familiar stiffness in your back, you’re not alone. Back pain affects 1 in 6 people in the UK — and often, it’s not the chair that’s to blame, but how long we stay in it. In this post, I share my own lockdown back pain story, what helped me recover, and a 5-part video series of gentle chair stretches to keep your spine happy and mobile.
Do You Have Back Pain?
If you do, you’re definitely not alone. Around 1 in 6 people in the UK experience back pain — and it’s most common in women aged 50 to 55.
90% of back pain is non-specific - where it's not possible to determine a specific disease or structural reason to explain the pain
The only time I’ve really struggled myself was at the start of lockdown.
How It Started
Suddenly I had to move my entire business online, which meant long days sat at the computer.
My favourite sitting position was with my right foot tucked under me, knee out to the side. It’s comfy for a while… but not exactly the most balanced position!
So, for hours at a time, I was sitting twisted to one side.
Eventually, that constant twist caught up with me. I ended up twisting my sacrum — and it was not fun. I couldn’t sit properly, struggled to straighten up, and even basic movements like squats were limited (which is a problem when you teach classes that include squats in almost every session!).
What Helped
Thankfully, Trigger Point Pilates, Hypopressives, and some deep tissue massage sorted me out in the end.
These days, I’m much more aware of how I sit. I try to keep changing position and avoid staying in one posture for too long. But even so, I still notice stiffness when I stand up after a long time sitting.
That’s why now, I focus less on the perfect sitting posture and more on how long I’ve been sat for.
It’s Not Just the Chair
It’s easy to blame the chair, the sofa, the car seat, or the office setup — but the real issue usually isn’t the furniture (or even your posture). It’s how long you stay still.
When we sit for long stretches, our hips tighten, our lower back stiffens, and our posture slowly changes without us noticing. Then, when we stand up, we feel that familiar ache, pull, or stiffness and assume something’s “wrong”.
But here’s the good news:
It doesn’t take much movement to make a difference.
Even a few minutes here and there can ease pressure on your spine, get fluid moving around your joints, and stop everything from “setting” into the same shape.
5 Chair-Based Stretches for Back Relief
This week I’ve created a 5-part mini video series of back-friendly stretches you can do on (or around) any chair.
They’re short, gentle, and perfect for breaking up long spells of sitting — whether you’re at home, at work, or travelling.
Here are the links on YouTube:
I hope you find them helpful!
Sarah x
PS: When You’re Feeling Stiff…
When I’m feeling stiff or achy, Trigger Point Pilates always does the trick.
It’s not just about releasing tension — it’s also deeply relaxing, which matters because stress plays a big role in back pain.
Using the prickle balls helps to get deeper into tight muscles, while 15 minutes on a roller (or even a rolled-up towel) helps to realign your spine and improve your posture.
One of my class members came along last week after running the Manchester Half Marathon and said it “hit all the right bits” — and that I should offer it to all runners!
Why not try a class out for yourself? You can join my mini membership here:
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