If you're reading this, you've probably experienced lower-back pain at least once in your life. The list of possible reasons for this low back pain is long, to say the least.
But if you’re already hurting at this point, lower back exercises for pain relief may also be helpful. The below five exercises from Annette Marshall Franey, a certified physical therapist based in East Hampton, New York, fit the bill. These exercises “help alleviate low back pain by increasing blood flow to the lower back area, thereby decreasing stiffness and expediting healing,” says Marshall Franey. Together they strengthen your abdominal muscles, promote spinal flexibility, and alleviate stress in the lower back. To fully take advantage of the benefits, Marshall Franey suggests performing these moves twice per day.
Best Exercises for Lower Back Pain
Pelvic Tilt
A. Start lying face-up with feet flat on the floor and hip-width distance apart, knees bent.
B. Inhale, and keeping butt connected to the floor, slowly arch spine to lift belly button and low back toward the ceiling.
C. Exhale, and draw belly button toward the floor to flatten lower back. (Butt may lift slightly.)
Do five reps.
Abdominal Isometric Hold
A. Start lying face-up with feet flat on the floor and hip-width distance apart, knees bent.
B. Inhale. Exhale, and draw belly butt toward spine, tightening abdominal muscles. Hold for five seconds.
Do five reps.
Lower Trunk Rotation Stretch
A. Start lying face-up with feet flat on the floor and hip-width distance apart, knees bent.
B. Keeping shoulders flat on the floor, drop both knees over to the right. (Low back may lift off the floor some to accommodate twist.) Hold five seconds, then raise knees toward the ceiling to return to starting position.
Do two to three reps. Switch sides; repeat.
Single-Knee Hug
A. Start lying face-up with feet flat on the floor and hip-width distance apart, knees bent.
B. Lace hands together behind right thigh close to the knee, drawing knee into chest until reaching a comfortable stretch in the lower back and hip. Keeping abdominals tight, hold for five seconds.
C. Unlace hands and return foot to floor to return to start.
Do two to three reps. Switch sides; repeat.
Glute Bridge
A. Start lying face-up with feet flat on the floor and hip-width distance apart, knees bent.
B. Inhale, and press feet into the floor, and squeeze butt to lift butt off the floor. Be mindful not to arch the low back and maintain strong engagement in the abs. Knees should remain in line with ankles.
C. Exhale, and slowly lower butt to the ground to return to starting position.
Do three sets of 10 reps, resting as needed.
