Exercises for Lower Back Pain

Single-Knee-to-Chest Stretch
 

Lie on your back with your knees bent, your feet flat against the floor, and your arms at your sides.

Using both hands, pull up one knee and press it to your chest until you feel a gentle stretch in the low back. Hold for 5 seconds. This will stretch some of your lower back and buttock muscles. Return to the starting position, and then repeat with the opposite leg.

Double-Knee-to-Chest

Lie on your back with your knees bent and feet resting on the floor. With your hands, pull one knee to your chest, then the other knee until you feel a gentle stretch in the low back.

Hold both knees for 20 counts, and then put one leg down at a time. Hold for 5 seconds. Repeat 10 times.
 

Straight Leg Raises
 

Lie on your back with one leg straight and one knee bent. Tighten you abdominal muscles to stabilize you lower back and slowly lift leg straight up about 6 -12 inches. Hold 5 seconds. Lower leg slowly. Repeat 10 times.
 

Lower Back Or Trunk Rotation

Keep your shoulders firmly on the floor, knees bent, hands on your chest, roll your bent knees to one side. Hold for 5 seconds. Relax. Repeat 10 times on each side.
 

Pelvic Tilt

Lie on your back with your arms at your sides, your knees bent, feet flat on the floor about a hip-width apart, and your knees slightly closer together than your feet.

Flatten the end of your back against the floor and hold for 5 seconds. Relax. Repeat 10 times.
 

Pelvic Lift or Bridge Exercise

Lie on your back with your knees bent, your feet flat on the floor and at shoulder-width apart, and your arms at your sides.

With shoulders and head relaxed on the floor and abdominal muscles tight, raise your hips off the floor to form a straight line from knees to shoulders. Hold for 5 seconds. Repeat 10 times.
 

Leg Raises
 

Lie on your back with one leg extended and one knee bent. Keep your abdominal muscles tight to stabilize your lower back.

Slowly lift leg straight up about 6 to 12 inches. Hold up to 5 seconds. Lower leg slowly. Repeat 10 times on each side.
 

The Single Leg Pull

Lie on your back with one leg bent, foot flat on the floor and the other leg extended straight out.

Use your hands to pull the bent knee to your chest while keeping your back and other knee pressed against the floor.

Hold for 5 seconds. Lower your leg to the starting position and relax. Repeat 10 times on each side.
 

Hamstring Stretch

Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 5 seconds. Relax. Repeat 10 times on each side.
 

Partial Abdominal Crunch

Lie on your back with your knees bent, your feet flat on the floor and at shoulder-width apart, and your arms at your sides.

Cross your arms over your chest, keeping your middle and lower back are flat on the floor. Raise up to get your shoulder blades off the floor. Expect not to go up too far in the beginning. Hold 5 minutes. Repeat 10 times.
 

Cat and Camel Stretch

Get down on your hands and knees.

Slowly let your back and abdomen sag toward the floor. Hold for 5 seconds.

Then slowly arch your back away from the floor. Pull your abdomen up toward the ceiling. Hold for 5 seconds. Repeat 10 times. This is one of the stretching exercises for lower back pain that is good for increasing your back flexibility.

Cross-Over

Lie on your back and cross one knee over your other leg.With the opposite hand, pull your knee up and over toward the opposite shoulder, until you feel an outer hip stretch. Keep your foot flat on the ground. Hold for 5 seconds. Repeat 10 times.
 

Side Bend

Sit or stand with your back straight.

Raise your arm and slowly bend your body over to the opposite side until you feel a stretch.