The Best Lower Back Exercises at Home

The Best Lower Back Exercises at Home
Lower back exercises keep your core strong and limber while also decreasing your risks of suffering from chronic pain. They also provide relief from stress and promote muscle relaxation, though you should always use caution when doing exercises to avoid injuries. Start with gentle, simple movements before progressing to more strenuous ones. Fortunately, many lower back exercises can be done at home without any equipment.

Hamstring Stretch

The hamstring stretch is recommended by the American Academy of Orthopaedic Surgeons. It is a gentle lower back exercise that you can easily try at home. Not only does it loosen hamstring muscles, which helps you relax, it also gently stretches your lower back and abs. This workout is also especially useful for alleviating lower back pain. To do this exercise, lie on your back with your knees bent. Hold one thigh behind your knee and slowly straighten the knee out until you feel a stretch in the back of your thigh. Do this slowly and gently to avoid injuries. Hold the position for 20 seconds and switch sides.

Knee to Chest

Knee to chest is another lower back exercise that you can perform at home. Recommended by the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT), this is an effective and therapeutic exercise that benefits the lower back. To do the knee to chest, lie on your back and put your hands behind one thigh, then gently pull it toward your chest while keeping your other leg flat on the floor. Maintain this position for about 30 seconds, then switch legs and repeat.

Hip Rolling

Hip rolling is another lower back exercise recommended by NISMAT. This exercise stretches the lower back, hips and core muscles. To perform the hip roll, lie on your back and bend both knees without them touching your chest. Keep your feet flat on the floor and cross both arms over your chest. Turn your head to the right as you slowly turn both knees to the left. Roll your hips as far as you comfortably can. Relax and bring your knees back to the center and reverse directions.

Article Written By Rona Aquino

Rona Aquino began writing professionally in 2008. As an avid marathon runner and outdoor enthusiast, she writes on topics of running, fitness and outdoor recreation for various publications. Aquino holds a Bachelor of Arts in communications and English from the University of Maryland College Park.

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