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How to Exercise the Lower Back When It Hurts

Lower back pain can be a debilitating condition that can stop you from doing activities you enjoy and can even lower productivity at work. Whether your lower back pain is resulting from an injury, sitting in a chair all day or a slipped disc, you can do exercises that will help ease the pain.

Things You'll Need

  • Mat
  • Small towel
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Instructions

  1. Hamstring Stretch

    • 1

      Lie on your mat with a small rolled towel under your lower back.

    • 2

      Place your left leg flat on the mat.

    • 3

      Raise your right leg in the air with your knee pointing toward the ceiling.

    • 4

      Clasp your hands behind your right thigh.

    • 5

      Slowly bend your knee, pointing your toe toward the ceiling. Hold the position for 30 seconds and repeat.

    • 6

      Switch legs and repeat the same exercise.

    Pelvic Tilt

    • 7

      Lie on your back on your mat with your knees bent and your feet flat.

    • 8

      Tighten your abdominal muscles and press your lower back into the floor.

    • 9

      Hold for five seconds, then rest. Repeat 10 times, then do another set of 10.

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