Back Pain Exercises

 

Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain.

​

Hamstring Stretches

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.

​

Wall Sits

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

 

 

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. 

​

Bird Dog

​

​

​

​

 

 

 

​

 

 

 

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg.

​

Knee to Chest

​

​

​

​

​

​

​

​

​

​

 

 

 

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor.