Lower Back Exercises

Low Impact

This following exercises are advised for patient with SEVERE back pain.

Knee-to-chest (10 repetitions, 3 set)

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Gently raise both knees up enough so you can hold your knees.
  3. Gently pull your bent knees toward your trunk, using your hands.
  4. Hold for a few seconds. Relax your arms, but don’t let go and pull your knees towards your chest again.
  5. Do the stretch 10 times, 3 set, each morning and night.

Supine Twist

  1. Lying on your back. Bend and raise the right knee.
  2. With the aid of the left hand, drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.
  3. Hold for 15 – 30 seconds.
  4. Return to the starting position.
  5. Repeat on the other side.

High Impact

This following exercises are advised for patient with MILD back pain.

Cat-Camel (10 repetitions)

  1. Come onto your hands and knees, making sure your hands are under your shoulders, your knees are under your hips and your back is flat.
  2. Camel: Tuck your head and tailbone in, arching through your spine as to mimic a camel hump. Take a big breath out at the same time.
  3. Cat: Sink your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine. Take a big breath in at the same time.
  4. Repeat 7 – 10 times for each.

Piriformis Stretch (5 repetitions)

  1. Lie on the back .
  2. Rest the right ankle over the left knee. Pull the left thigh toward the chest and hold the stretch.
  3. Repeat for each side.
  4. Hold for 15 – 30 seconds.
  5. Repeat 3 – 5 times daily.

Child pose (5 repetitions)

  1. Starting Position: Come to hands and knees with your hands shoulder-width apart, knees hip-width apart and back flat.
  2. Keep your knees and ankles separated and the tops of your feet on the floor as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips.
  3. Breathe deeply and hold for 15 – 30 seconds.
  4. Repeat 3 – 5 times daily.


This following exercises are advised for patient with MILD back pain.

Bridge (10 repetitions)

  1. Start by lying flat on your back on a yoga mat.
  2. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart.
  3. Press your heels into the mat, tighten your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
  4. Hold for 15 to 30 seconds.
  5. Lower your pelvis to return to the starting position.
  6. Repeat for 10 reps.

Bird Dog (10 repetitions)

  1. Kneel with knees hip-width apart and hands firmly on the ground about shoulder-width apart.
  2. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
  3. When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips squared to the ground.
  4. Hold for a few seconds, then return your hands and knees.
  5. Switch to the other side.
  6. Repeat 10 reps on each side.

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