Lower Back Pain? Try These Quick Exercises to Ease Pain and Increase Strength

One in three adults reports experiencing lower back pain. While it may feel better to recline in a chair or lay down and rest, it’s important to keep physically active. These quick exercises can help ease your lower back pain while increasing strength too. Best of all, they can be done at home. Here’s how:

Bottom to heels stretch

1. Kneel on all fours. Your knees should be under your hips and your hands under your shoulders. Keep your back and neck straight. Don’t lock your elbows.
2. Slowly move your bottom back towards your heels.
3. Hold this stretch for one deep breath and return to the starting position.
4. Repeat eight to 10 times.

Knees to chest

1. Lie on your back with your knees bent.
2. Slowly bring one knee up to your chest, pulling it gently inward for five seconds.
3. Repeat up to five times.

Pelvic tilt

1. Lie on your back with your knees bent.
2. Tighten your abdominal muscles while flattening your back against the floor, holding for five seconds.
3. Repeat up to five times.

Single leg stand

1. While standing, bend one leg up behind you. Hold onto something for support if needed
2. Hold this pose for five seconds.
3. Repeat up to three times.

If you’re doing these stretches, only stretch as far as feels comfortable for you. Consistently doing these stretches should ease your pain within two weeks, but if your pain persists after six weeks, or gets worse, see your doctor.