Exercises For Lower Back Pain Relief

Lower back pain is one of the most common forms of chronic pain in adults. While at times it may feel as though the pain is too intense to complete any physical activity, physiotherapy and targeted exercises may contribute to strengthening and relief.

The following exercises are encouraged for people suffering from lower back pain and can be completed at home. Speak with your physiotherapist about what exercise types you should avoid with lower back pain.

Partial Crunches

To complete a partial crunch, start by lying down on a comfortable surface with your back on the floor. Your head and neck should be neutral and your knees raised to 90 degrees, feet on the floor. You can place your hands behind your head or cross your arms over your chest. Next, raise your shoulders and upper back from the floor in a gentle movement. Hold for 1-2 seconds then slowly lower to the floor. Complete 10 repetitions to begin with and increase if tolerable.

Hamstring Stretches

Stretching the muscles that support your lower back is important too. Hamstring stretches offer relief and can be completed lying on the floor.

Start by having one leg out straight and the other with your foot on the floor, at a 90 degree angle. Lift the straight leg using a towel or resistance band towards the roof, noticing a stretch at the back of your leg. Hold for at least 15 seconds on each leg and ensure the movement is gentle.

Wall Sits

To complete a wall sit, picture sitting in a chair while your back is against the wall, with your knees at a 90 degree angle. Hold the position for at least 10 seconds and repeat if comfortable.

Bird Dog

To complete the bird dog exercise, commence on your hands and knees on a comfortable surface. Keep your spine and neck in a neutral straight line. Lift one leg back at a time behind your body until it is straight. Hold for at least 5 seconds and repeat on both legs for at least 3 repetitions.