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Top 5 Exercises for Lower Back Pain

Top 5 Exercises for Lower Back Pain

Exercises for Lower Back PainLower back pain is a very common ailment of American adults. Although low back pain is a very treatable issue in most cases, the goal should always be to avoid hurting your back in the first place. There are several habits that could be causing pain including poor posture, low exercise, or being overweight, among other possibilities.


If you already have back pain however, we’ve got you covered! At Beyond Physical Therapy, lower back pain is an issue our therapists treat regularly. Below, we have our top 5 exercise suggestions for lower back pain. Keep in mind, this is general advice, and may not apply to every individual and unique person.



Exercise 1: Knee Rocks

Lay down on your back with your knees bent and feet on the ground. Rock your knees from side to side for about 2 minutes. 

Exercise 2: Draw Ins

Continue laying on your back with your knees bent and feet on the ground. Flatten your lower back against the floor, pulling your belly towards the floor. Hold for just a second, then release. Do this 30 times.

Exercise 3: Single Knee to Chest

Continue laying on your back with your knees bent and feet on the ground. Pull one leg to your chest and hold for 20 seconds. Repeat on the other leg. Do 4 repetitions of this exercise.

Exercise 4: Hamstring Stretch

Find a strap long enough to loop around your foot while your leg is extended. Continue laying on your back with your knees bent and feet on the ground. Pull one leg back with the strap around the bottom of your foot. Keep that leg straight, and keep your other leg bent with your foot still on the ground. Hold that stretch for 20 seconds, then switch legs. Repeat 4 times. 

Exercise 5: Glute Squeeze and Pull

Continue laying on your back with your knees bent and feet on the ground. Put a soccer ball in between your knees and squeeze for 1 second, 30 times. Then, fasten a belt around your legs, just above your knees, and press out for 1 second, 30 times. 

We hope these exercises will help you in the future! If you have any questions, please leave us a comment. If you found this information helpful, be sure to share with your friends on Facebook and LinkedIn. 


  • Matt Giuliano, PT, DPT

    Matt grew up in Norman, OK, where he first became interested in Physical Therapy during high school, after undergoing therapy for his own injuries. He knew then that he wanted to help people recover from injuries, manage pain, and improve their physical performance. Matt pursued his dream of helping others by graduating with a Doctorate in Physical Therapy from the University of Oklahoma Health Sciences Center in 2012. Through his internship with the Atlanta Braves–and now nearly a decade of experience as a practitioner–Matt has developed a vast skill set enabling him to help with any musculoskeletal or joint-related problem. Giuliano Matt
  • MacGyver Norris, PT, DPT, OCS

    With his interests in anatomy and human movement combined with a passion for helping others, MacGyver loves working in physical therapy. He is a Board Certified Orthopedic Clinical Specialist with experience treating a wide variety of orthopedic conditions and sports injuries. His skill set includes pre- and post-operative care as well as conservative management of many musculoskeletal injuries and conditions. He enjoys working with individuals to identify musculoskeletal dysfunctions and working to correct them to restore function and return to daily lives. Norris, PT, DPT, OCS MacGyver
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