We all know that we need to exercise more for our health. Many lower back complaints are due to insufficient movement, bad postures and weak muscles. As a physiotherapist I give exercises for these complaints. Here are 3 exercises to reduce lower back pain.

All 3 exercises are possible without equipment, though a yoga mat is advised. 

Exercise 1 bend one leg

• Lie on your back on a mat or bed.
• Bend 1 knee so that your foot is on the mat or bed. Leave your other leg on the mat or bed.
• Bring your bent knee towards your body until you are approximately at your end limit.
• Once you are at your final limit, try to slowly bring your knee further towards you with your own hands.
• Return to the bent position with the feet on the floor.
• Do this in series of 3 with 10 to 15 reps per side. Take a 30 to 60 second break between sets.

Exercise 2 bending sideways

• Lie on your back on a mat or bed.
• Stretch your legs. Without bending your knees, try to make one leg longer than the other.
• Do this slowly and in a controlled manner.
• Repeat for the other side.
• Do this in series of 3 with 10 to 15 reps per side. Take a 30 to 60 second break between sets.

Exercise 3 trunk rotation

• Lie on your back on a mat or bed.
• Bend both knees so that your feet are on the mat or bed.
• Keep both knees together and let them move to one side slowly and controlled.
• Repeat for the other side.
• Do this in series of 3 with 10 to 15 reps per side. Take a 30 to 60 second break between sets.

Sorry for the lack of pictures. I am working on it. These are real exercises that I give to my patients. Of course these will not fix your back, but they might give some relieve. Don't do these exercises if they will give you pain. Of course it is advised to do these with a professional near you.

Questions, feedback or ideas for new posts?

Kind regards,

Sascha Bargi BSc. Pt. & MSc. Ost. in training