Mobility and Flexibility Exercises

“These exercises improve range of motion in your hips and spine. That can alleviate tightness that could be contributing to back pain,” Carina says.

Do stretching exercises as often as needed to help control pain, at least two to three times daily. Remember, exercise should be comfortable. If any symptoms occur, see a medical professional.

Trunk Rotation

Lying on your back with your knees bent and feet flat, rotate the knees from side to side in a small comfortable arc of motion. Begin with only small movements, making the arc progressively larger as is comfortable. You should feel a comfortable stretch in the lower back and waist area. This can also be done with the feet and knees about shoulder width apart, which moves the stretch lower into the hips. Repeat 10 to 20 times on both sides.

Knee(s) to Chest

Lying on your back, pull one knee into your chest using both hands behind the knee. You should feel a comfortable stretch in the lower back and hip. If you feel pain in the front of the hip, discontinue exercise. You can keep the bottom leg flat or bend it with your foot flat on the floor, whichever feels more comfortable. The exercise also can be done with both knees hugged toward the chest, but move one leg into position at a time. Hold 10 to 30 seconds, and repeat two to three times.

Outer Hip Stretch

Lying on your back, both knees bent and feet flat, lift the leg to be stretched and place that ankle on the opposite knee. Gently press the top thigh away from you to feel a stretch in the outer hip. If that is not enough, you may bring the bottom leg toward you, pulling that thigh toward your chest gently to enhance the stretch. Hold 30 to 60 seconds, and repeat two to three times on each side.

Hamstring Stretch

Lying on your back, pull one knee toward your chest and interlace the fingers behind the knee. Slowly lift that foot up until a gentle stretch is felt in the back of the lifted thigh. Hold 30 to 60 seconds, repeating two to three times on each side. Note: If your back pain radiates into your leg or if you have buttock or leg pain, numbness, tingling or weakness, do not perform this stretch.

Hip Flexor Stretch

Lie on your back with one leg hugged in toward your chest, and the other dangling off the edge of the bed. You should feel a comfortable stretch in the front of the hip and thigh of the bottom leg. To enhance the stretch, press the lower back into the surface (see Pelvic Tilting below). Hold 30 seconds, then bring the bottom leg up, hold it toward your chest, then lower the other leg down. Repeat two to three times on each side.

Press Up

Lie flat on your stomach, legs straight and relaxed. Place your arms close to your body, elbows bent and close to ribs, hands just in front of shoulders. Using arms and keeping lower back relaxed, press into the surface to lift your chest upward. Hold two to three seconds, pulling the elbows gently toward the hips. Lower and repeat 10 times. Rest, then repeat the set two to three times as is comfortable. You may also do this with your hands under your shoulders and elbows extending, which produces a deeper back bend stretch. Again, stretching should be comfortable and not reproduce your back pain.