Lower back pain can sneak up at any time, whether you pulled a muscle while lifting a heavy box or working out at the gym. Luckily, there are easy exercises and stretches that you can do to alleviate back pain. When you’re performing any lower back exercise, you are also strengthening your core and leg muscles. These groups work together with your back to support the spine and relieve a sore lower back.

Randy R. Collins, DC, a chiropractic clinic in Honolulu, HI has shared the best four back exercises to relieve lower back pain. Be sure to check with your doctor before pursuing any new workout routines.

4 Back Exercises to Ease Lower Back Pain

Hamstring Stretches

Alleviate lower back pain by stretching out your hamstrings. Try lying on your back and bending one knee. Taking an exercise band or a towel, loop the material under the ball of your foot and slowly straighten your knee. Use the towel to slowly pull back on your leg until you feel a gentle stretch in your hamstrings. Hold this pose for 15 to 30 seconds, then switch legs. Repeat two to four times per leg.

Wall Sits

Challenge your core and strengthen your lower back with wall sits. Find an unobstructed wall and stand about 10 to 12 inches away from it. Lean back until your back is flat against the surface, and then slide down so your knees are slightly bent. Over time, you will want your legs to be at a 90-degree angle to the wall and the floor. Hold position for about 10 seconds, and then slide back up to a standing position. Repeat eight to 12 times.

Knee-to-Chest Stretches

Lay on your back with your feet flat on the ground and knees bent. Use your hands or a towel to pull a knee back and into your chest. Avoid injury by making sure that your core is engaged and your spine is pressed into the floor. Hold this pose for five seconds, then return your foot to the ground and repeat with the other leg. Repeat two to three times per side.

Lower Back Rotational Stretch

Similar to the previous move, lie on the floor with your feet flat on the ground and knees bent. While your shoulders are pressed into the ground, roll your bent knees slowly from one side to the other. Your goal is to get as close to touching the ground as you can. Hold this pose for 10 seconds, and then repeat on the opposite side. Repeat two to three times per side. This will resemble a slow windshield wiper motion. 

For more tips on lower back exercise or to have the source of your discomfort looked over by a professional, contact the chiropractors at Randy R. Collins, DC. They have been serving Honolulu since 1979, helping restore the body’s natural healing abilities, provide pain relief and help prevent injury through spinal adjustments. Read what other patients have to say online, or call (808) 839-7474 to schedule an appointment.