Lower Back Pain Exercises

There are 3 simple Lower back pain relief exercise you can do to relief your lower back pain. But before you proceed with the following 3 exercises, it is advice for you to check with your doctor to see if safe for you to perform them.

The first lower back pain relief exercise is known as the Piriformis muscle stretching exercise. To perform this exercise, you will need to lie on your back and cross the involved leg over another. See illustration below.

With both knees bent, place both hands under the knee of the lower leg and gently pull the leg towards your chest. Be sure to hold both thighs closely until a stretch is felt in the buttock area. Hold this for 30 seconds. Repeat for both sides and Do this exercise 1-2 times daily.

The second lower back pain relief exercise is known as the Psoas Major Muscle Stretching Exercise. To perform this exercise, you will need to kneel on one knee. While kneeling, rotate the leg outwards and tighten the gluteal muscles on the side you are stretching. Next, lean forward through the hip joint. A stretch should be felt infornt of the hip that you are kneeling on.

(Illustration for Psoas Major Muscle Stretching Exercise)

Hold the stretch for 30 seconds, repeat with the opposite side and do this exercise 1-2 times daily.

The third lower back pain relief exercise is known as the Hamstring muscle stretching exercise. This exercise can be done by lying on the back and grasping the leg behind the knee with the hip flexed to 90 degrees and the knee bent. Attempt to straighten the knee with the toes pointed back towards yourself.

Hold the stretch for 30 seconds, repeat for both sides of your legs and do this 1-2 times a day.