Low Back Stretches & Strengthening Exercises
These four exercises are designed to help strengthen and support your lower back. Move slowly and with control through each one. If any exercise causes discomfort, stop immediately and contact our office.
Exercise 1: Pelvic Tilt with Glute Raise
- Lie on your back with your knees bent and feet flat on the floor.
- Squeeze your glutes and draw your abdomen in toward your spine — your lower back should press flat against the floor.
- Raise your buttocks about an inch off the floor. Your lower back will lift slightly while your upper back stays flat.
- Hold for a few seconds, then slowly lower back down.
- Repeat 10 times.
Exercise 2: Single- and Double-Knee-to-Chest Stretch
- Lie on your back with your head and neck supported.
- Grasp one leg just below the knee and gently pull it toward your chest.
- Hold for 10 seconds, then switch to the other leg.
- Next, grasp both legs and gently pull them toward your chest together.
- Hold for 10 seconds.
- Repeat the full sequence 10 times.
Exercise 3: Standing Back Extension
- Stand with your feet slightly apart and place your hands on the top of your buttocks.
- Look upward, gently push your hips forward, and slowly bend backward.
- Keep your knees straight throughout the movement.
- Hold for 10 seconds, then return to an upright position.
- Repeat 10 times.
Exercise 4: Modified Crunch
- Lie on your back with your knees bent and arms crossed over your chest.
- Draw your abdomen in and tighten your glutes.
- Slowly lift your shoulders a few inches off the floor.
- Gently lower yourself back down.
- Repeat 8–20 times.
If you experience any discomfort during these exercises, stop and give us a call. We're here to help you get the most out of your care.
Smith Upper Cervical Chiropractic | Huntington Beach, CA | (714) 848-8122 | RogerSmithDC.com