Lower Back - Stretches and Exercises
(Source: myhealth.alberta.ca)

Most people who have back pain naturally feel better by doing certain motions. Some feel better sitting (their back and hips are flexed), while others feel better standing (back and hips are extended). Exercise that moves you toward your more comfortable position is usually more successful in treating your back pain.1 For example, if you are more comfortable sitting down, exercises that bend you forward—such as partial sit-ups (curl-ups) and knee-to-chest exercises—may help you.

Talk to your doctor before you start an exercise program, and only do exercises that do not increase your symptoms.

The most effective exercise programs for chronic low back pain are designed specifically for you and are supervised.2 For example, a physiotherapist might instruct you in a home exercise program. Then you would see the therapist every so often to check on your progress and advance your program.

  • Talk to your doctor or physiotherapist if you are unsure how to do these exercises or if you feel any pain as you are doing the exercises.
  • Try to exercise a little bit every day.
    • Get some type of aerobic exercise, such as walking, every day. Even a couple of minutes will be helpful, and you can gradually increase your time.
    • Choose a couple of stretching and strengthening exercises that you enjoy doing, or vary them from day to day.
Ask your doctor or physiotherapist whether there are additional exercises that will work best for you.

Exercises to try if your back pain is eased by standing or lying down:

Exercises to try if your back pain is eased by sitting down:

Exercises to try when no position eases your back pain: