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As a rule of thumb some muscles may get too strong, and other muscles too weak. Over time this may be one of the causes for developing low back pain or low back stiffness. To restore this muscular balance, low back exercises can be chosen to build up power for the weak muscles and stretch the tight muscles. Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map. 

 



Special note: Try these stretches to lengthen your hip flexors. Start by kneeling on one knee with your opposite leg out in front at 90 degrees to the floor. Lean forward with your head up and chest facing forward, stretching the front of your hip. Change legs and repeat. This exercise targets the low back and hip. You stretch the Iliopsoas or hip flexor muscles which attaches from your hip to the vertebrae in your lower back region. When your hip flexor muscles are tight, they can pull your lower back into an uncomfortable position, placing additional pressure on the lower part of the spine. Make sure you feel for a stretch in the groin area while practicing this exercise. Stretching should not be too powerful or painful as this can have harmful effects. Make sure you feel for a stretch in your back while practicing this exercise. In other words, move until you feel that the muscle stretches and stop before you feel a pain signal. If you experience lower back pain or middle back pain consult your therapist first before continuing with this exercise.

List of conditions which may benefit from this exercise

A diagnosis or exercise prescription for the following conditions can only be done by a medical doctor or your therapist. This list has merely been given to discuss this with your therapist.

  • Mechanical low back pain, middle back pain, upper back pain, neck pain, pelvic pain.
  • Low back herniated disc, sciatica

General tips for lower back exercises

  1. Frequency: Stretching exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more exercises than daily is not always necessary. Please discuss this with your therapist.
  2. Combine: Do not only do one exercise a time, but combine them with similar exercises to have a more powerful effect. As an average a total of 3-4 mobility exercises can be advised.
  3. Warming up: These low back exercises should preferably not be done within the first 5-10 minutes of getting out of bed in the morning. For example walking around or taking a shower is enough to promote blood flow and start up mobility. Hereafter gently starting with mobility exercises is possible.
  4. Low back pain: Pain is a warning signal, therefore never ignore pain. Mobility exercises should be done with care since this may worsen your complaint. Do not continue with this exercise if you experience low back pain, please ask your therapist for more information.
  5. Speed: Do not rush. This exercise should be done slowly.
  6. Stay alert: think about doing the exercise rather than performing the exercise automatically. Perform smooth and gentle: Avoid bouncing while slowly moving into the stretch.
  7. Wear comfortable clothes while exercising.
  8. Move freely: Always exercise on a clean and flat surface with enough space to move freely.
  9. Low back pain risk factors: Change your life style to prevent or minimize low back complaints. Doing a job or activity that involves repetitive motions, or constant vibration, such as using a jackhammer may increase the risk of developing low back pain.

Did you know?

Over 80% of people will suffer from back pain once in their life. Low back pain is the most common spinal problem. The lowest five vertebrae carry all the weight of the above. Not surprisingly these vertebrae and associated muscles, discs, joints, ligaments and nerves can sometimes be overloaded.