If you suffer from lower back pain, movement can be the key to both relief and prevention.
These simple exercises help you build strength, improve flexibility, and support a healthier back.
Breathing with pelvic tilt
Lie on your back with bent knees and arms along your sides.
Inhale deeply while lifting your arms overhead and arching your lower back slightly. Bring your arms back down and repeat the movement.
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Cat/cow stretch
Start on all fours with hands under shoulders and knees under hips. Slowly round your back up toward the ceiling while looking at your navel.
Then arch your back gently as you look forward. Repeat in a steady rhythm.
Back rotation
Lie on your back with knees bent and arms stretched out to the sides. Let your knees gently fall to one side while keeping your feet on the floor.
Return to the center and move to the other side, breathing freely throughout.
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Spinal mobility
Stand with your feet hip-width apart and place your hands on your thighs. Tuck your chin toward your chest and slowly bend forward.
Roll back up, stretch your arms overhead, and make a gentle arch in your back. Repeat smoothly.
Reverse lunges
Stand upright with your feet hip-width apart. Step one foot backward and lower your knee toward the floor in a controlled motion.
Push back up to standing and repeat with the other leg. Keep your back straight.
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Diagonal lift with rounding
Start on all fours. Stretch your left arm forward while extending your right leg back.
Bring your elbow and knee together underneath your body while rounding your back. Repeat three times, then switch sides.
Bridge
Lie on your back with bent knees and feet on the floor. Squeeze your glutes and lift your pelvis and lower back upward.
Hold briefly, then lower yourself slowly back down. Repeat at a steady pace.
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Kneeling spinal rotation
Kneel on the floor with one leg forward and the other knee on the ground. Place your hands on the floor next to your front foot.
Reach your opposite arm up toward the ceiling and then down toward the ground. Repeat three times, then switch sides.
Standing back rotation
Stand with your feet wide apart and place your hands behind your neck.
Bend to one side, then round your back forward and move over to the opposite side in a circular motion. Repeat the exercise in both directions.
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Side lunges with balance
Stand tall and step out wide to one side. Bend your knee and lower your body as your hands reach toward your foot.
Push off strongly, bring your knee up toward your chest, and raise your arms overhead. Repeat on the other side.
Walkout
Stand upright, bend forward, and place your hands on the floor.
Walk your hands forward until you are in a plank position on straight arms. Hold briefly, then walk your hands back and return to standing.
Single-leg deadlift
Stand with a straight back and shift your weight onto one leg. Bend forward at the hip while lifting the opposite leg straight back, keeping your body in one line.
Reach your hands toward the floor, then return to standing. Switch legs.
Squat with arm raise
Stand with feet slightly wider than shoulder-width. Lower yourself into a squat as if sitting down on a chair.
Hold the position briefly, lift your arms overhead, then lower them and return to standing.
This article is based on information from iForm.dk.