5 Great Lower Back Exercises

Sitting on a chair by your computer 8 hours a day hardly does any good for your back. If your 9-to-5 work and busy schedule afterwards don’t leave you any space for a gym, you can always try some easy exercises which don’t require any equipment whatsoever.


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Lower back pain is quite common if you’re sitting a lot during the day. You have experienced it at some point. We know we have. Try these exercises next time your back starts aching:

Wall Sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully

Knee To Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Repeat 2-4 times for each leg.

Knee Rolls

Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in. Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times, alternating sides.

Bottom to heels stretch

Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows. Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times.

Back extensions

Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long. Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position. Repeat 8 to 10 times.

Keep in mind that you should consult your doctor if you had any previous injuries and that you should stop with the exercise if you start feeling unconfortable at any point. Let us know did it work, or share your favorite exercises on our Facebook and Twitter pages.

5 Great Lower Back Exercises

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5 Great Lower Back Exercises

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