The Back & Spine Blog

The Back & Spine Blog

Exercises for Low Back Pain

Lower Back Pain Exercise

Exercise can be very helpful for dealing with low back pain. When completing these exercises, be gentle. Do not force movement and do not continue if your pain intensifies. If comfortable, repeat these exercises 2-3x per day.

  1. Hamstring: Lying on floor, pull thigh towards your chest to about 90 degrees. Straighten your knee until a stretch is felt in back of thigh. Hold 1 minute. Repeat with opposite leg.
  2. Hip Flexors: Lying on you back, pull one knee to the chest to keep the back flat. Allow the opposite thigh to drop over the edge of the bed. Do not allow the thigh to move away from the midline or rotate. Hold 30 seconds. Repeat 2 times each leg.
  3. Knee to Chest: Pull knee into chest until a comfortable stretch is felt in hip and lower back. Hold 15 seconds. Repeat with opposite leg. Repeat 5-10 times each leg
  4. Pelvic Tilt: Flatten back by tightening stomach and buttock muscles. Hold 10 seconds. Repeat 10 times.
  5. Tail Wag: On all fours with back maintained in neutral position, gently move hips toward rib cage to side bend trunk. Hold briefly, then alternate and do other side. Repeat 10-15 times.
  6. Cat Cow: On all fours, assume a “hump” back position by arching the back up. Hold briefly and then slowly lower the back into a sagging position. Repeat 10-15 times.
  7. Lumbar Rotation: Slowly rock knees from side to side in a pain free range of motion. Allow back to rotate slightly. Repeat 10-15 times.

*these exercises were recommended by UC Berkeley