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Low Back Pain Exercises

Press Up

Relax the buttock and abdomen; fully extend elbows and press up.

Hold for 3-4 seconds.
Repeat 10 times per set.
One set per session.
Complete 3 sessions per day.

Piriformis Stretch

Lie on your back with knees bent. Cross one leg so the ankle rests across the opposite knee. If wanting an added stretch gentle move bent leg toward chest; hold stretch by holding leg under knee. Keep your back flat.

Hold for 30 seconds.
Repeat 1 time per set.
Two sets per side, per session.
Complete as often as needed daily.

Bridge Up & Down

Draw the stomach in and squeeze buttocks as tight as possible. Move the pelvis up and down. If you begin feeling pain in your lower back, pause and start the exercise over again.

Hold for 2 seconds.
Repeat until fatigue.
Two sets per session.
Complete 1 session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and draw the abdomen in as tight as you can.

Hold for 2 breaths.
Repeat 30 to 50 times per set.
One set per session.
Complete 2 sessions per day.

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