Exercises to Relieve Lower Back Pain

Lower back pain can make every day tasks difficult. Stretching and strengthening muscles can help.

Lower back pain can be caused by muscle strains, muscle spasms and joint problems.  If you find you are suffering from lower back pain, you may benefit from stretching and other exercises targeted to your low back.  

As always, please consult with your physician if you have suffered from an unexpected injury, car accident, or your low-back pain persists for two or more weeks.  
The following is a good resting position for relieving lower back pain:

  •     Lie with your back on the floor and your knees and hips slightly bent.
  •     Place one or two pillows underneath your knees and rest.  

Stretching Exercises

Knee-to-Chest-Stretch

Lie on your back with your knees bent and flat on the floor.  Pull your knees to your chest until you feel a comfortable stretch.  Hold this stretch for 15 to 60 seconds as you are able.  

Lower-Back-Rotation

Lie on your back with arms stretched out to your sides.  With your knees bent and feet together, rotate your knees to one side.  Hold for a count that is comfortable, and then rotate to the other side.  Repeat five times.

Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor.  Take a deep breath in, and as you exhale, flatten the small of your back against the floor.  Hold for five seconds and relax.  Repeat anywhere from five to 15 times.

Strengthening Exercises

The Bridge

Lie on your back with your knees bent.  Keep your back in a neutral position, not arched and not pressed into the floor.  Tighten your abdominal muscles and raise your hips off the floor until your hips are aligned with your knees and shoulders.  Hold for three deep breaths and repeat. 

The Modified Plank

Lie on your stomach and raise yourself up so that you are resting on your forearms and knees.  Align your head and neck with your back, and place your shoulders directly above your elbows.  Hold for three deep breaths and repeat.  

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