6 Exercises To Reduce Lower Back Pain

Below you can see two groups of exercises: those that are best if your pain is eased when you sit and (scroll down) exercises for those who feel better when they are lying down or standing.

If your pain is eased by sitting down try these exercises.

Double Knees To Chest

  • Lie on your back with your knees bent and your feet flat on the floor.

  • Bring one knee to your chest and then the other. Don't raise both legs together.

  • Hold for 15 to 30 seconds.

  • Relax and lower your legs-one at a time-to the floor.

  • Rest for 30 seconds.

  • Repeat 2 to 4 times.

 

Single Knee to Chest

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  • Lie on your back with your knees bent and your feet flat on the floor.

  • Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.

  • Relax and lower the knee to the starting position. Repeat with the other leg.

  • Repeat 2 to 4 times with each leg.

  • To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

 

Piriformis Stretch

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  • Lie on your back. Bend your right knee so that the right foot is flat on the ground.

  • Cross your left leg over your right so that your left ankle rests on your right knee.

  • Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder. You should feel the stretch in your buttocks and hips.

  • Hold for 15 to 30 seconds.

  • Relax, and then repeat with the other leg.

  • Repeat this cycle 2 to 4 times.

 

If your pain is eased by standing or lying down, then try these exercises.

Hip Bridge

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  • Lie on your back with your knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.

  • Find your neutral spine position. You will hold it during the exercise. Neutral spine is the name for posture that maintains the three normal curves in your spine.

  • Tighten your belly muscles by pulling in your belly button toward your spine.

  • Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.

  • Hold about 6 seconds. Remember to breathe normally.

  • Lower yourself slowly to the floor and rest for up to 10 seconds.

  • Repeat 8 to 12 times.

 

Press Up

  • Lie on your stomach, with your face down. Keep your elbows tucked into your sides under your shoulders.

  • Press your elbows down into the floor to raise your upper back.

  • As you do this, relax your stomach muscles and allow your back to arch without using your back muscles.

  • Let your low back relax completely as you arch up. Don't let your hips or pelvis come off the floor.

  • Hold for 15 to 30 seconds. Then relax, and return to the start position.

  • Repeat 2 to 4 times.

 

Hip Flexor Stretch

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  • Kneel on the floor with one knee bent and one leg behind you. Position your forward knee over your foot. Keep your other knee touching the floor.

  • Slowly push your hips forward until you feel the stretch in the upper thigh of your rear leg. Rest your hands on your raised knee.

  • Hold the stretch for at least 15 to 30 seconds. Repeat with your other leg.

  • Do 2 to 4 times on each side.

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