Lower Back Exercises

Strengthening the muscles in your lower back is a great way to reduce your risk of developing back pain.

Whether you’re an athlete or someone who wants to stay relatively fit and healthy, lower back exercises can be vital in maintaining a healthy back. If you’re someone going through rehabilitation, then your therapist may have prescribed lower back exercises to help you to deal with your back pain. These exercises can play a significant role in strengthening the muscles in your lower back, alleviating your current back pain, and significantly reducing your risk of developing any additional back pain.

Child’s Pose

The child’s pose takes little effort to do so it will be a good starting point for people with sensitive backs. Begin by sitting on your knees and stretching your body forward until your forehead touches the floor and your upper body is resting against your legs. Hold in place for about 10 seconds and repeat this exercise three times.

Hamstring Raise

Bend one knee while lying on your back and wrap a towel under the ball of the opposite foot. Then begin to straighten your leg into the air. Hold it in place for 30 seconds. Repeat this three times for each leg.

Wall Sits

Stand about 10 inches from a wall and lean back until your back is flat against the wall. Slowly slide down until your knees bent. Hold this position for 10 seconds then push back up to a standing position. Repeat this exercise 10 times.

Cobra Pose

Start by lying face down on your stomach towards the ground and your feet hip width apart. Next, place your hands and palms under your shoulders and slowly raise your torso upwards. Keep your elbows tucked to your sides and pubic bones pressed to the floor. Hold this pose for 10 seconds with a deep breath and repeat this exercise five times.

This video offers additional exercises that can benefit your lower back. Stretching out your hip flexors can help strengthen your lower back. Start with one knee on the ground and the other knee bent ahead of you at a 90-degree angle. Bring your belly button into your spine and drop your hips underneath to stretch the front of your thigh. Watch this video for more tips and a visual demonstration.



It is important to meet with your spine surgeon before beginning any type of exercise routine. Call laser spine surgeon Dr. Marc A. Cohen, M.D. at (888) 902-3768 for more information on our services. You can also schedule a consultation with the Spine Institute of Marc A. Cohen, M.D. through our website.