Exercises for Lower Back Pain

The first time that you experience lower back pain it may be a very frightening experience. The experience may be especially frightening if it comes on without any injury pointing to the source of the problem. You may begin asking yourself if this pain will eventually go away on its own or if it a new and serious problem that is here to stay. You may wonder if the pain will just keep on getting worse, as the result of a herniated disc or problem with the spinal nerves itself. You have seen the people on the street in wheelchairs and stopped over and wonder if the same is going to happen to you.

Fortunately, lower back pain rarely becomes a chronic problem and if it does, there are many different treatments available to you to manage its symptoms. People don't usually have back problems because of serious spinal problems such as herniated discs and ankylosing spondylitis. There are treatments out there that for patients with every kind of back problem.

The best treatments, if they work are back exercises and stretches that give your spine the strength and flexibility they need to compensate for back injuries and degenerative changes in the back. Any exercises that build muscle strength take a lot of stress off any soft tissues of the spine that have become injured and are more vulnerable to becoming further injured.

Some of the best exercises for lower back pain include the knee-to-chest stretch, lower back rotational stretch, lower back flexibility exercise, and bridge exercise.

Knee-to-chest- stretch:
  1. Lie on your back on the floor with your feet flat you the ground and your knees bent.
  2. Clasp your hands together in front of one knee and use them to bring your knee towards your chest.
  3. Bring your leg as far as you can towards your chest comfortably and then hold this position for 15-20 seconds.
  4. Bring your leg back down and repeat this stretch with the other leg.
  5. Repeat this stretch for each leg 3-5 times.


The knee-to-chest stretch is often recommended for patients with lower back pain and hip pain. This exercise releases tension on your lumbar spine. This routine stretches the hip flexors, glutes, and hamstring muscles.

Bear in mind that all stretching exercises should be preceded by some type of light workout that gets the muscles active and warm. This will make the stretching exercises more comfortable and reduce the risk of injuries related to muscle tears

. Lower Back Rotational Stretch:
  1. Once again, lie on your back with your feet to the ground and your knees bent.
  2. Without taking your shoulders off the floor, rotate the lower half of your body so the side of one of your legs is toughing the floor. Rotate the lower half of your body while keeping your legs together and your knees bent.
  3. Hold this position for 10 seconds.
  4. Return to the starting position before rotating your body in the other direction and holding it when the side of your other leg is against the ground.
  5. Repeat this stretch 3-5 times on each side, at least one a day.
Lower back flexibility exercise:
  1. Lie once again on your back with your hands on your chest and your feet flat to the floor.
  2. Pull your belly button downwards, towards the floor.
  3. While keeping your belly button inwards, rotate your pelvis so that your back is flat to the ground. Hold this position for 5 seconds, and then relax.
  4. Repeat this for 5 reps each today to begin with. Work up to 30 repetitions a day.
Keep your belly button in and your stomach sucked in throughout this entire workout. This engages the inner abdominals closest to your spine and strengthens them.