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Therapy Exercises for Low Back Pain

Lower back pain can be debilitating to anyone, even those physically fit. Injury, poor stretching or overexertion can all cause mild to severe back pain. Doing some daily exercises and stretches to strengthen the back will build muscle and loosen tense ones to help prevent further injury and relieve the pain.

  1. Supine Lower Back Stretch

    • Loosen the hamstrings to help relieve lower back pain. Lie on your back with a small towel rolled up under the lower back. Keep both of your legs straight with the knees loose. Bend your right leg slightly at the knee and bring it up toward the ceiling. Grab the leg behind the knee and straighten the leg out until it is pointing toward the ceiling. Do not lock the knee. Gently pull on the leg using your arms until you feel a slight stretch. Hold the stretch for 30 seconds, then slowly lower the leg to the floor. Repeat with the other leg.

    Calf Stretch

    • Kneel on the floor with your hand on the floor so that you are on all fours. Place the hands under the shoulders and keep the knees together under the hips. Relax your neck and let your head drop down between the arms. Raise the middle of the back up toward the ceiling. Stretch the back until you feel it in your lower back. Hold the position for five seconds, then lower the back down toward the floor. Raise your head up and let your stomach fall toward the floor. Hold this stretch for five seconds. Repeat this stretch 10 times.

    Pelvic Tilt

    • Lay on your back on the floor with both of your legs bent with the knees facing toward the ceiling. Keep your feet flat on the floor. Place your hands behind your head. Tighten the abdominal muscles and bring the hips up toward the ceiling slowly. Hold the hips off the ground about 1 to 2 inches. Hold the stretch for five seconds. Repeat this 10 times.

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