Lower back pain affects millions of Americans.
It can also develop as a side effect ofpoor posture.
Seated Hamstring Stretch
2.
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Figure-4 Stretch
3.
Side Bends
4.
Forward Bend
5.
Two-Knee Twist
7.
Sphinx
8.
Thread the Needle (Piriformis Stretch)
9.
Slowly straighten one leg at a time, as tolerated.
you’re free to do strength training exercises at home, outside, or in the gym.
Bridges
12.
Clamshell
13.
Plank
The Role of Physical Therapy
Physical therapy is helpful for managing lower back pain.
Physical therapists use a variety ofmodalitiesand interventions to treat the underlying cause of symptoms and improve quality of life.
An exercise might feel OK while you do it but then feel bad later.
See a physical therapist for a tailored exercise program to meet your needs.
Start slowly and gradually increase your physical activity.
If any exercises increase your lower back pain, stop and consult with a physical therapist.
Summary
Lower back pain can significantly impact your daily function.
Chair stretches, yoga poses, and low-impact strengthening exercises can all be beneficial.
For an individualized exercise plan, see a physical therapist.
National Institute for Fitness and Sports.Seated lower back stretches.
2022 Apr 1;163(4):e504-e517.
Carolina Orthopedics LLC.Lower back pain relief yoga sequence.
American Academy of Orthopaedic Surgeons.Spine conditioning program.
Princeton University.Pelvic stabilization, lateral hip and gluteal strengthening program.
American Council on Exercise.Supermans.
National Council on Aging.Back pain facts and statistics in 2025.
