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These five exercises can help prevent back injury, strengthen back muscles, and can easily be done at home without equipment. If you have been experiencing lower back pain or simply need ways to warm up your back muscles, try these simple stretches. These stretches can help:

  • Protect and prevent injury
  • Reduce acute and chronic back pain
  • Enhance healing after surgery or back injury
  • Strengthen weak back muscles that lead to back pain

Bottom to Heels Stretch

This exercise works to stretch the spine and its surrounding muscles without arching the spine unnaturally or excessively.

Bottom to heel stretch.

Step 1: Kneel on all fours
Step 2: Slowly move your bottom towards your heels
Step 3: Maintain the natural curve of the spine
Step 4: Hold the stretch for one deep breath
Step 5: Return to your starting position

Repeat 8-10 times

Knee Rolls

This exercise stretches the spine in a lateral motion and mobilizes the spine and surrounding muscles.

Knee rolls

Step 1: Lie on your back with your knees bent and your arms outstretched to the side
Step 2: Rest your head on a small cushion
Step 3: Roll your knees to one side while keeping shoulders on the floor
Step 4: Hold the stretch for one deep breath
Step 5: Return to your starting position

Repeat 8-10 times, alternating sides

Back Extensions

This exercise stretches the spine backwards while simultaneously engaging the core. You should always stretch to your comfort level and stop if you experience a sharp pain.

Back extensions

Step 1: Lie on your stomach with your legs outstretched behind you
Step 2: Prop yourself on your elbows, lengthening your spine
Step 3: Keep your neck long and arch your back up
Step 4: Breathe and hold for 5-10 seconds
Step 5: Return to your starting position

Repeat 8-10 times

Deep Abdominal Strengthening

This exercise helps strengthen the spine's supporting muscles while engaging small and under-worked muscle groups.

Deep Ab Strengthening

Step 1: Lie on your back with a small cushion behind your head and your knees bent on the floor
Step 2:  As you breathe out, draw the pelvis upwards and contract the lower abdominals
Step 3: Hold for 5-10 breaths
Step 4: Relax

Repeat 5 times

Pelvic Tilt

This exercise works to strengthen the muscles in the lower back. The more frequently this exercise is performed, the greater it will help support the spine and protect from injury.

Pelvic Tilt

Step 1: Lie on your back with a small cushion behind your head and your knees bent on the floor
Step 2:  Flatten your lower back into the floor whole contracting abdominal muscles
Step 3: Tilt your pelvis towards your heels and feel a gentle arch in your lower back
Step 4: Return to your starting position

Repeat 10-15 times in a rocking motion

Beat Lower Back Pain

These five exercises are gentle on your lower back and should not aggravate lower back pain. If you experience sharp or sudden back pain when engaging in these stretches, speak to a medical professional to discuss your back pain concerns. If you are seeking pain relief for your lower back check out DR-HO'S Pain Relief Products to find a solution and start living pain-free. 

More Information About Back Pain

Resources:

"Lower back pain exercises." (2015). NHS Choices. http://www.nhs.uk/Livewell/Backpain/Pages/low-back-pain-exercises.aspx

Comments
  • Carolyn GIbeault

    February 11, 2018 at 12:14 pm
    Thank you for the exercises. I am going to try them.

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