Fitness Articles

Exercising with Lower Back Pain

Increase Strength & Flexibility to Decrease Pain

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Wall Slides to strengthen your back, hip and leg muscles
How to: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times.

Partial Sit-Up to strengthen stomach muscles
How to: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.

Back Leg Swing to strengthen hip and back muscles
How to: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.

Exercises to increase flexibility and stretch out the back
How to: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day.

Remember to never exercise to the point of sharp pain or discomfort, and gradually progress to more repetitions or sets of an exercise. Although it can be uncomfortable or slightly painful to strengthen the areas of your body that are causing your back pain, the benefit will be there in the long run. Say so long to the pain in your back!

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About The Author

Holly Little Holly Little
A former Division I basketball player, Holly is a certified in Spinning and personal training.

Member Comments

  • FOXGLOVE999
    I think it's strange that most of these exercises require lying on your back. I can't lie on my back due to the lower back pain, and I'm sure this is not unusual. That being said, the others exercises look promising. Currently, I am doing some of the chair/seated exercises available, and although I'm sore, they are doable. - 11/13/2014 7:26:58 AM
  • SHERRY-LUCILLE
    my lower back pain started when I gained weight so I know what to do,,,, but now I just have to do it, I am going to try the back exercises listed in the article and I am excited to see how they work for me! - 6/20/2014 6:46:07 PM
  • NJFIEBELKORN
    SparkPeople...is the best resource I have found in the last five years. I too have backpain, and it is hard to do some exercises, but your website reaches out to every type of person with real excuses to not exercise. Nicole's demonstrations are so clear, and I even told my PT people about you. You do have info that follows their programs. Keep up the great support. NF - 12/17/2013 8:52:12 AM
  • Thanks for sharing - 11/16/2013 5:14:05 AM
  • Thanks for sharing - 11/9/2013 5:52:56 AM
  • I have had 7 spine surgeries and deal with chronic back pain. My best advice is, water fitness, walking in water, water aerobics. - 9/6/2013 1:46:25 PM
  • TREVOR022
    The chair exercise has been awesome!!! I can finally ditch my cybertech medical back brace! If you do need a back brace I would highly recommend the one I have been wearing from Braceability.com! Good luck! and Do these workouts! They will make a huge difference in your quality of life! - 6/24/2013 1:22:31 PM
  • JOYCEWL
    I did the cardio chair exercise and it felt great.since I suffer from several back pains everyday,I have been afraid of exercise.so far this is working.I will tell more about it tomorrow
    - 6/8/2013 8:20:05 PM
  • This article came right on time for me. My lower back has been bothering me for over a week now. I have degenerative disc. I have been walking everyday... but this morning at the track I could only walk a mile....Ugh.... my lower back really started hurting bad...so I had to stop. I am going to try these exercises to strenghten my back. I refuse to let this get me down and stop my progress.
    - 6/8/2013 11:01:09 AM
  • thanks for this helpful and timely article.
    I had lower back surgery years ago and I can vouch for these exercises. I can give you a better forecast than the weatherman. But as much as exercising may cause strain...so does lack of exercise. - 6/8/2013 10:11:20 AM
  • Like the article. Will try it. - 6/8/2013 10:11:11 AM
  • Thank you so much for sharing these tips. I suffer from severe back pain and exercising has been hard but I am looking forward with hope on using this tips/exercises in my daily routine. Thanks again. - 6/8/2013 8:08:39 AM
  • This is very timely for me. Thanks! - 6/8/2013 7:06:35 AM
  • DRJMALAY
    Great article! There are many causes of lower back pain in men and women and I think it is imperative to consult qualified medical professionals before starting a new exercise routine. Great advice. Thank you. http://dallasnatu
    raldoctor.com - 5/31/2013 4:51:46 PM
  • JOECLARK1
    Well exercise may be worse if you have different type of pain , everything depends on cause of pain , some cause may ever require surgery
    check out this article about causes :
    http://lower-ri
    ghtback-pain.
    com/lower-rig
    ht-back-pain-causes/

    Joe Clark - 4/25/2013 11:58:30 AM
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