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Exercises For Your Low Back

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Want to learn some low back exercises that are safe and easy? Want to learn how to stretch your low back? Want to increase your low back’s mobility? Below are some of the most common and easy exercises for your back.

Knee-to-chest Stretches

To perform the knee-to-chest stretch:

  • Lie on the back on the floor.
  • Bend the knees, keeping both feet flat on the floor.
  • Use both hands to pull one knee in toward the chest.
  • Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
  • Return to the starting position.
  • Repeat with the opposite leg.
  • Repeat with each leg 2-3 times twice a day.

Lying Lateral Leg Lifts

Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.

To perform lying lateral leg lifts:

  • Lie on one side with the legs together.
  • Keep the lower leg slightly bent.
  • Draw the bellybutton into the spine to engage the core muscles.
  • Raise the top leg about 18 inches, keeping it straight and extended.
  • Hold the position for 2 seconds.
  • Repeat 10 times.
  • Turn onto the other side of the body and repeat, lifting the other leg.
  • Perform 3 sets on each side.

Cat Stretches

To perform the cat stretch:

  • Get onto the hands and knees with the knees hip-width apart.
  • Arch the back, pulling the bellybutton up toward the spine.
  • Slowly relax the muscles and allow the abdomen to sag toward the floor.
  • Return to the starting position.
  • Repeat 3–5 times twice a day

These exercises are easy to do and will help increase the strength and mobility of your low back. However, if you have any low back pain or conditions, please consult a chiropractor before performing these specific exercises. Remember, exercises alone will not prevent low back conditions, with the right corrective plan that is specific for you, you will be able to see significant long-term results.