Exercises that are Safe on Your Lower Back 

Hey, we’ve all been there, you’re sitting at your desk all day and begin noticing constant low back pain. While you may think this pain is most likely just a muscle cramp, your condition can continue to worsen without seeking treatment. 

Our team understands chronic low back pain can make exercising more difficult, however, it is important to keep moving! Avoid sedentary activities such as sitting or lying down for long periods. Below are a few exercises we recommend to help with your low back pain: 

THE KNEE-TO-CHEST STRETCH 

Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and bring one knee to your chest. Hold for 5 seconds, and then lower your leg. Do 10 reps and then switch legs. Place a towel or pillow under your knee if it hurts your back. 

CAT-COW POSE 

To do this stretch, start kneeling with your buttocks resting on your heels and place your hands on the floor before you. When ready to begin, inhale profoundly and arch your upper back towards the ceiling like a cat stretching. As you exhale, round your back and tuck your chin towards your chest. This is one repetition. 

PELVIC TILTS 

Pelvic tilts are a simple exercise that you can do anywhere. Lie on your back with your knees bent, feet flat on the floor, and your arms at your sides. Then flatten your back against the floor by tightening your stomach muscles and pressing down on the small of your back. To relax, release the muscles in your stomach. Repeat several times. 

KNEE ROLLS 

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly roll your knees from side to side for about 30 seconds, keeping your hips flat on the floor and ensuring you don’t rotate your spine during this exercise. Repeat this movement about 10 times for each side for the best results. 

STANDING HAMSTRING STRETCH 

Stand with your feet hip-width apart, and bend forward at the waist. Keep your knees slightly bent, so you don’t hyperextend them. Bend at the hips, not the core. When you feel a stretch in the backs of your thighs, hold that position for 20 seconds. 

CHILD’S POSE 

Begin on your hands and knees with your knees wide apart. Lower your bottom back toward your heels as you reach your arms out in front of you. Rest your forehead on the ground and breathe deeply for one to three minutes, depending on your level of flexibility. 

SUPERMANS 

Lie on your stomach with your arms extended overhead. Squeeze your buttocks, then lift your arms and legs off the floor so that only your belly button touches the floor. Hold this position for up to 45 seconds, then return to the start position. Do 2-3 sets of 10 repetitions each day. 

PLANK 

Get into a push-up position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from head to feet. Brace your core by contracting your abs like you were about to be punched in the gut. Hold this position for 10 seconds, then relax. Repeat 10-20 times. 

A good rule of thumb is always to pay attention to your body, and if you are feeling different pains or movements at a certain point during the exercise, stop and consult a professional before continuing. Our goal is to provide individualized treatment for your low back pain. If you have questions regarding back pain Scottsdale exercises are best for your body; contact Better Health Solutions today!