8. Wall Sits – 10 Stretching Exercises to Relieve Lower Back Pain
This exercise primarily builds isometric strength and endurance in glutes, calves, quadriceps, hamstrings, and adductor muscles. This also is good for people who do sports.
Stand about 10-12 inches from the wall and lean back so that your back is flat against the wall. Your feet should be shoulder width apart and firmly planted on the ground. Slowly slide down the wall until your knees are bent at a right angle. Your knees should be directly above your ankles and your back should be touching the wall at all times. Hold this position for 20 seconds then slowly rise to the starting position. You should feel a burn in your quadricep muscles. If you feel any knee pain, you should stop the exercise.
9. Bird Dog
Begin this exercise on all fours with your hands directly under your shoulders and your knees directly under you hips. Reach your right arm forward and extend your left leg back. Keep your abs tight and focus on not letting your back sag towards for the floor. Hold for 5 seconds. Come back to the starting position and switch to your left arm and right leg. Do both sides to complete one rep. Do 5-10 reps.
10. Knee To Chest
Lie on your back with your knees bent and your feet flat on the floor. Slowly raise one knee up to your chest while keeping the other foot flat on the floor. Make sure your lower back is pressed to the floor. Hold this position for 20-30 seconds. Lower your knee and repeat with the other leg to complete a rep. Do 2-5 reps. You can also do a two-legged version but be sure to lift up one leg at a time as lifting both simultaneously may strain more sensitive back muscles.
