Try These 3 Free Exercises for Lower Back Pain Relief
Non-specific low back pain affects millions of people. These simple exercises can help you start feeling better today — no equipment needed.
Exercise 1: Walking
If tolerable, start walking. Progress at your own pace up to a maximum of 20 minutes. If you can only do 2 minutes, go for it! Feeling uncomfortable is fine, but perceived pain should be no more than 4/10. If pain exceeds this, stop, and you can try again when the pain subsides- this could be the same day.
Exercise 2 standing exercise: Waiters Bow- 10 reps x 2
Place your hands on the back of a chair. Bend down, bringing your face towards the back of the chair - stop if you feel pain. Return to standing position
Exercise 3 lying down exercise: Pelvic Tilt-12 reps x 3
Lying down with knees bent, place your fingers just above your hip bones. Flatten your back to the ground, then roll your pelvis towards your hips. Keep your abs as relaxed as possible
Want more relief?
These exercises are just the beginning. Our complete guide Move Through Back Pain contains a full programme of strategies, educational information and tips to help you regain your life — pain-free.