What exercise can I do to reduce low back pain?
Lie on your back with your knees bent. In this relaxed position, the small of your back will not be touching the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor. Hold for five seconds then relax. Repeat three times and gradually build to 10 repetitions.
Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeat five times. Repeat exercise on other leg.
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag. Repeat 10 times.
Discontinue any exercise that produces or increases pain in the leg.
Health & Wellness Programs
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- National Health Service. NHS Choices: Lower back pain exercises. Accessed 5/15/2013.
- Purepong N, Jitvimonrat A, Boonyong S, Thaveeratitham P, Pensri P. Effect of flexibility exercise on lumbar angle: a study among non-specific low back pain patients. J Bodyw Mov Ther. 2012;16(2):236-43. Accessed 5/15/2013 .
- American Academy of Orthopaedic Surgeons. Low Back Pain Exercise Guide. Accessed 5/15/2013.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 5/7/2013...#4372