Lower Back Pain Exercises

If you are experiencing lower back pain these exercises should help you feel better. These exercises are for people that know they are experiencing lower back pain and not kidney pain.

Anatomy of the Lower Back

If you are experiencing lower back pain it may help to understand the anatomy of your lower back. The lower back consists of the lumbar spine, discs, ligaments around the spine, nerves and muscles. The internal organs of the lower back also play a part in the workings of your body.

The vertrebrae are stacked to allow support as well as movement. The discus are meant as cushions or pads which will absorb impact and provide a near frictionless movement. Ligament are very tough soft tissues which attach bones to other bones.

Lower back muscles… the muscles in the lower back are often the source of many low back problems. The reason is that so many of them are connected to one another and they all have to work in harmony for your lower back to move correctly.

1.Pelvic Tilt

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times

Pelvic Tilt

2. Stomach Tone

Lie on your front with your arms by your side, head on one side. Pull in your stomach muscles, centred around your tummy button. Hold for 5 seconds. Repeat 3 times. Build up to 10 seconds and repeat during the day, while walking or standing. Keep breathing during this exercise.

stomach tone for lower back pain

3. Buttock Tone

Bend on lef up behind your front. Then lift your bent knee just off the floor. Hold for up to 8 seconds. Repeat 5 times each side.

Buttock Tone

4. Deep Stomach Muscle Tone

Kneel on all fours with a small curve in your lower back. Let your stomach relax completely. Pull the lower part of your stomach upwards so that you lift your back away from the floor. Hold for 10 seconds. Keep Breathing and repeat 10 times.


5. Back Stabilizer

Kneel on all fours with your back straight. Tighten your stomach. Keeping your back in this position, raise on one arm in front of you and hold for 10 seconds. Try to keep your pelvis level and do not rotate your body. Repeat 10 times each side. To progress, try lifting one leg behind you instead of your arm.


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