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Lumbar Exercises & Back Stretches

If you have chronic lower back or upper leg pain you may have a problem with your lumbar. While you should see a doctor or chiropractor to investigate the root causes, you can address the symptoms with body weight exercises and stretches that will both strengthen your lumbar muscles and improve their flexibility.

  1. Beginner Exercises

    • Lie down and hug both your knees to your chest, holding for 10 seconds. This will relax your spine. Next, lie down with one leg up near your chest and the other at a 45-degree angle, with your hands right under your calf. Tighten your abdominal muscles and switch legs. Repeat 15 times.

    Single Leg Stretch

    • The single leg stretch is a more advanced lumbar exercise that you should move onto once you've mastered the beginner exercises. Lie down with one leg extended at a 45-degree angle to the ground and the other pulled up to your chest. Lift your head off the floor by putting your hands around the knee that is at your chest and pulling. Tighten your abdominals and quickly switch the position of your two legs. Repeat 15 times. The difference between this and the above beginner exercise is that you do not lift your head off the ground in the beginner exercise.

    Pelvic Tilt

    • Lie flat on the ground with your knees bent. Take a few breaths, then tighten your abdominal muscles as you exhale, flattening your lower back against the floor. Hold this for 5 to 10 seconds, keeping your lower back flush against the floor, not moving up and off it.

    Hamstring Stretch

    • Your back is connected to your legs, part of which are your hamstrings. You can stretch your hamstrings by lying on your back with your legs in the air. Keeping them straight as possible, try to pull them as far forward as you can, using a towel to help if needed. This will strengthen and stretch your hamstrings and take pressure off your lumbar.

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