3 Simple Exercises To Prevent Low Back Pain

low back pain


The best way to combat low back pain is to take a few simple steps each day to prevent it from happening.  Many times chronic back pain could have been prevented if a few simple exercises could be done everyday.  As the old saying goes “An ounce of prevention is worth a pound of cure.”

These three exercises are a great way to improve lumbar mobility, stretch the muscles surrounding the lumbar spine, and increase circulation to the lumbar spinal segments.

  1. Single knee to Chest–  With hand on top of knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks.  Repeats with opposite knee. Hold 3 seconds.  Repeat 10 times on each side.  Do 1-2 sessions a day.single knee to chest
  2. Double knee to Chest Stretch– With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back.  Keep back relaxed.  Hold 3 seconds.  Repeat 10 times.  Do 1-2 sessions per day.double knee to chest
  3. Lower Trunk Rotation Stretch– Keeping back flat and feet together, rotate knees to one side.  Hold 3 seconds.  Repeat 10 times each direction.  Do 1-2 sessions per day.lumbar rotation