Lower Backache Stretches The Top 5 Best Lower Back Exercises In additional to the exercises listed below, every exercise you perform from a standing position will work your lower back. The American Chiropractic Association (ACA) states that around 31 million Americans deal with some form of low back pain. During those sessions, I didn't. Back Stretch. Aasa B, Berglund L, Michaelson P, Aasa U. We have to work on the. Jefit has one of the largest exercise databases in any workout app or website. Stretching exercise video - Lower back pain workout to get instant benefits. The stretches I’m about to share with you will relief your lower back pain for good. This occurs due to improper posture, or sudden movements or jerks or repetitive actions. Pregnancy related low back pain is a common complaint that occurs in 60-70% of pregnancies and can be defined as pain between the 12th rib and the gluteal folds/pubic symphysis during the course of pregnancy, possibly radiating to the posterolateral thigh, to the knee and calf, but not to the foot. Lower back pain us common. 4 Foam Roller Techniques For Low Back Pain. (If you get low back pain when coughing , I have another article for you that will teach you some simple postural adjustments to help prevent that. This is Squatting with proper form. Now Viewing: Lower Back. Middle Back Stretching Program GRASP THE HANDS TOGETHER AND GENTLY STRETCH THE ARMS OUT IN FRONT OF YOU WHILE ROUNDING THE SHOULDERS FORWARD. Repeat 3 times on each side. Make sure that your lower back stays pressing into the floor. Lay on the floor on your back. A gentle beginning to your routine of lower back stretches is the knee to chest exercise. Same-side back extension (harder): Do the same exercise while lifting your right arm and right leg at the same time. The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. Maintain the position for 30 to 60 seconds. Performing these stretches will help prevent back pain and assist in reducing present backaches. The Supine Low Back stretch. Standing Slouch Lower Back Stretch. The combination of deep abdominal strengthening, postural awareness, and release and stretching exercises makes Pilates extremely effective in the prevention and treatment of LBP. Best core exercises and strength conditioning for people with lower back pain. ELBOW PLANK. Ball Hyperextension – Reverse. Back pain is the big problem in our life. Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion. It teaches you to relax your low back and isolate the mid-back muscles to do the work on their own. Don't get too caught up in doing the stretches exactly the way Jeff looks in the video. Bridges strengthen all of your upper-leg muscles, including your glutes, hamstrings, and quadriceps. This part of the program contains a series of golf-specific flexibility exercises geared to maintaining the range of motion within the lower back. Healing Your Back starts with figuring out what caused YOUR particular back problems, doesn't matter if it is chronic or acute low back pain, a pain inflamed bulging disc or sciatic pains flying through your legs Back troubles ALWAYS have a cause and many times all it takes is take away the cause and let your body heal your pain. The arm sequence is intended to be done in conjunction with supine groin progressive. “I do 10 minutes of movement when I wake up to prepare my body for the day, and I always include. Here are three excellent moves to ensure a strong lower back. Unless acute low back pain is caused by a serious medical condition (which is uncommon), it typically resolves fairly quickly, even if there is a bulging or herniated disc. Exercises included in the Lower Back category of PT-Helper's CONNECT exercise prescription service and mobile app are prescribed by therapists and other health professionals for chronic lower back pain, disk herniation, piriformis syndrome, sacroiliac sprain, scoliosis, stenosis and other injuries. Ease off the exercise if you start to have pain. Fat in the lower back is a common grouse, and explain the many fad diets on the market. Maintain the pose for a count of 10 and return to the original position. In short, if the hips can’t produce the desired movements then the lower back will. Stretching these muscles grants the spine more flexibility and lessens the chance of muscle strain. All tissues need to move. Back stretches when done on a regular basis will maintain the flexibility of your spinal ligaments, muscles, and fascia. Utilizing core stabilization exercises to get rid of lower back pain is one of the best things we could do for our body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. They were assigned to one of three eight-week exercise programs, including two supervised exercise sessions per week and home sessions on other days: Lower limb exercises: This was exercises like leg presses, single-leg squats,. Grab behind one knee and gently pull the knee towards your chest until a comfortable stretch is felt in the lower back. Clasp hands around both knees and bring them towards the chest. It affects up to 80% of Americans at some pain. Some of the worksheets displayed are Common causes wear and tear and inherited factors, Exercises for back pain, Cognitive behavioral therapy for chronic pain, Back stabilization and core strengthening, Exercises to strengthen your back, Chronic pain self management, Stretches for lower and upper body. Tip three: Lower Back Stretches: stretch your lower back before you go to bed, when you wake each day and at the conclusion of the working day. Detensor back stretching mat is effective for the lower back pain treatment therapy. None of them is a miracle formula, so we must fight it with exercise. "About 80 percent of adults experience low back pain at some point in their lifetimes. When we think of 'core' we usually think of just the abdominal muscles, however, that is a huge myth that needs to be dispelled. Daily Routine: Gentle Back Stretches to Help You Overcome Restrictions. You should feel a stretch in your lower back. It's one of the most common causes for missed work and for visits to the doctor's office, Effective Exercises and Stretches to Help Heal Low Back Pain. In this article, I’m going to share with you my favorite 4 foam roller techniques for low back pain. Lower Trunk Rotation Stretch. There are some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility. Lower back pain and stiffness are incredibly common, especially among those who sit or stand in the same position for long periods of time. It is estimated that 4 out of 10 people will develop sciatica or irritation of this nerve at some point in life. During this stretch you will target your lower back by pulling your legs to your chest. Lower Right Back Pain. For people experiencing lower back pain, relief is the first thing on their mind when they begin to exercise as part of their treatment plan. Exercises For Lower Back Pain Relief On the off chance that back pain makes you inactive for than 3 weeks, exercises can help you reinforce your muscles and return to your regular activities. Exercises to treat lower back pain flare-ups & to prevent back pain episodes. Lower back flexibility exercises can also be performed proactively to prevent injury and enhance activity or sporting performance. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life. Press your right elbow gently into your right knee and twist your torso to the left. Hold your lower back arched for 5 seconds, then return to the neutral position. Pelvic Tilts: Lie in the same way as above. "Lower back pain is the most common musculoskeletal ailment in the U. Grab a pillow and slowly lie down on your back. Try this easy stretch when you want to stay off your knees. Technique: Sitting on a chair with your feet flat on the floor, twist your upper body so your shoulders rotate to one side. Finally, Egoscue Exercises For Lower Back Pain is the result of one daily activity or badly attitude. Lower Back Pain Relief Yoga Sequence #1: Supine Hamstring Stretch. The lower-back twist also requires patients to start on their back with their feet flat on the floor and their knees up. At this point, stop leaning forward and hold the position for 10 seconds. Let's take a look at three types of exercise that have been shown to help alleviate back pain. Lower back exercises. It is a very common problem and is often the underlying cause of low back pain, mid back pain and neck pain. Many people suffer from lower back pain that spreads downward to the limbs and feet, but this pain is regularly alleviated by practicing a deep piriformis stretch – a stretch that releases tight piriformis muscles, and relaxes the […]. How do you know which kind of. Low back pain refers to pain that you feel in your lower back. Perform 2 times per day. Especially if you have muscle spasms or lower back pain. Aim to do these exercises every day, along with other activities like walking, swimming or yoga. Raise one leg and rest your heel against the doorjamb. Mild back pain may be caused by a pulled muscle or by poor posture. Fat in the lower back is a common grouse, and explain the many fad diets on the market. Press the feet into the floor, and slowly raise the buttocks off the ground, keeping the shoulders in place on the floor. Lower back pain can result from structural damage that can irritate or pinch a nerve. Bring one knee to your chest, keeping the other foot flat on the floor. You can perform this as a static stretch by holding for 15-20 seconds, then repeating it 3-5 times per session. Regular low back exercise that includes aerobic exercise, strengthening your core muscles, and stretching. This simple stretch, sometimes called the cat-cow stretch, gently stretches the muscles of the low back and helps realign the spine. Lower Trunk Rotation Stretch. Your lower back plays a vital part in your golf swing. Stretching exercise video - Lower back pain workout to get instant benefits. Low Back Stretching Exercises. Kane's Articles When I herniated a lumbar disc a few years ago, I had a steep learning curve about how to treat this condition. Helps reduce or manage stress. Examples include walking, running or jogging, cycling, dancing, swimming, hydrotherapy (exercising in water), and aquarobics. Go only as far as you can comfortably. Jordan Metzl can help fix or prevent nagging spasms, discomfort, and achiness in your lower back. To significantly lower your chances of back injury and gain strength in your lower back, consider incorporating these isolation exercises into your workouts. These exercises are safe to do throughout pregnancy and afterward, but if you ever feel discomfort, stop immediately. It can release sciatica pain. Exercises to Relieve Lower Back Pain: A guide to the use of physical exercise to alleviate lower back pain Treatments for Lower Back Pain Surgery involves serious risks and is usually the last resort for treating lower back pain. Yoga Stretches to Relieve Lower Back Pain Before Bed. Ball Hyperextension – Reverse. to prevent it. To use an exercise ball to help with lower back pain, try laying with your back extended over the ball to stretch out the muscles in your lower back. And it will help you understand that some continued or repeated back pain is not surprising or dangerous. Knee to Chest. Lower back pain is a common problem people face, due to various factors. 4 Lower Lat Exercises for Massive Wings. Lower back twist. Lie down on your back with your legs out long. After the first three days, the next week will have you stretching every hour. 5 Best Low Back Exercises to do at Home Do you suffer from aches and pains in your low back? Well you are not alone, almost 4 million Australians have back problems at any one time and up to 90% of people will suffer from lower back pain at some point in their lives according to the Australian Bureau of Statistics. “A lot of lower back pain can stem from these muscles being weak or tight. Erector Spinae; Gluteus Maximus; Related Injuries. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. These exercises are proven to help alleviate. There are multiple causes of low back pain (see below). The management of low back pain is a major health and economic concern in the U. Do this routine every morning – your back will feel better and you’ll have a great day. Lie down on your back with your legs out long. Acute back pain? OhioHealth recommends following these four steps: 1. One of the most common issues is a problem with the lower back, which can be excruciatingly painful. What it does: A crucial part of the core, the lower back provides stability to your body so that you can generate power as you jump, run, pivot, spike and move. Lumbar stretching exercises, combined with postural correction and regular physical activity, can help keep your back moving and feeling well. "Lower back pain is the most common musculoskeletal ailment in the U. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. These specific stretches are designed by your Townsville Chiropractor to improve the movement of your low back and to reduce your back pain. This old-school exercise is a go-to for many people who want to strengthen the core, but if you have lower back pain, this is one to avoid. Raise one leg and rest your heel against the doorjamb. The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. The pains can be constant or intermittent and positional. Acute back pain can last for a few days to a few weeks. our back is made. 3 In this regard it differs from monotherapies and multidisciplinary therapy, neither of which requires a classical diagnosis to be established. Learning how to properly stretch the lower back and relieve lower back tension will impact your quality of life. Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low back muscles. Alternate exercise: Same position. Gently tilt your pelvis in toward your chest, but do not lift your mid-back off the floor. Here’s what Brown recommends for the best lower back pain exercises to master at home: Best Lower Back Pain Exercise #1: Correcting Poor Posture While Sitting “When you sit or stand for long periods of time, it’s really hard on your spine,” said Brown. If you stretch too much you can develop what is known as a hypermobility syndrome. There's some evidence that regular yoga and pilates is beneficial for people with lower back pain. Low Back Pain Exercises. It's key to focus on the lower back muscles as well as those in areas that support the lower back. Stretching these muscles grants the spine more flexibility and lessens the chance of muscle strain. Sit on chair or bench with feet wide apart. Similarly, most back pain can be cured with regular exercises. Movement of upper limbs or legs to the front, back, up and down without the movement of the spine – isolated exercises. Back Stretch. Lower back pain is more common than you may think because of our typical everyday habits (which include bad posture at work, for example). Repeat 4x’s. Press the feet into the floor, and slowly raise the buttocks off the ground, keeping the shoulders in place on the floor. Showing top 8 worksheets in the category - Low Back Pain Exercises. Perform all 6 stretch poses in sequence and hold for 10 to 15 seconds each. It is something that can be truly debilitating depending on the severity of the pain. Unfortunately, many of the stretches and exercises for lower back pain can actually cause more harm than good when done improperly, and some should be avoided altogether. study was to compare the effect of core stability exercises and muscle energy techniques on low back pain patients. They are meant to help you eliminate lower back pain or stiffness. Hold this position for 20 to 30 seconds and repeat this two or three times, taking short breaks in between (Figure 2). Sherwin is a Medical Research Scientist and Author of the Low Back Pain Program and eBook. S, low back pain is a chief source of incapacitation, suffering and expense. Hurdler’s Stretch for Hamstrings Knee flexion at end range of motion with rotational forces on hinge joint may stress the medial collateral ligam ent and menisci Seated Hamstring stretch, back fla t with one knee flexed, arms behin d back! Hurdler’s Stretch for Quadriceps Standing quadriceps stretch, With torso upright; hold ankle, not fo. Lift your hips toward the ceiling until they make a straight line with your knees, and hold this position for 5-10 seconds, keeping your core engaged. It's key to focus on the lower back muscles as well as those in areas that support the lower back. Pass the ball to your legs by crunching up with your upper body and performing a leg raise with your lower body, then straighten back out. Bring one knee to your chest, keeping the other foot flat on the floor. The general categories of treatment for low back pain are medications and therapies. " These five words are said by co-workers, family, friends, almost every person we regularly come in contact with will say them sooner or later. 8 Glute Exercises For Lower Back Pain. For more low-impact exercise ideas, read our page on easy exercises. 9 Easy Stretches To Release Lower Back And Hip Pain Hip and lower back pain affects more than 30 million people between the ages of 20 and 64 all around the world. Let's take a look at three types of exercise that have been shown to help alleviate back pain. Lower back exercise with dumbbells is one of those exercises and it is simply performed. When the sciatic nerve is pinched or irritated, it can lead to pain in the area of the lower back. Stretching exercise video - Lower back pain workout to get instant benefits. We also have a video that shows you how to rehab your back and get on track. Let’s talk about the benefits of stretching and exercising during pregnancy. Feel the stretch in the back of your thigh. The stretches I’m about to share with you will relief your lower back pain for good. Low back pain is such a common symptom that I'm sure you know at least a few people who get it regularly and static stretching is the #1 thing most people do when they tweak their back. Many times people perform stretching routines in order to overcome back pain but little do they realize that too much stretching can actually cause back pain. The lower-back twist also requires patients to start on their back with their feet flat on the floor and their knees up. BodyPainMatrix. These stretches are very good stretches for the lower back. Bring one knee toward your chest, placing your hand underneath your leg. [ 1 ] However, the problem is that static stretching puts stress on the ligaments and intervertebral discs, which are the tissues most commonly damaged or tweaked in a case of low back pain. *Caveat: If you’re experiencing persistent, strong back pain, please consult your physician and proceed with caution in regards to any exercise. lower erectile back exercises dysfunction for Effective treatment for erectile dysfunction regardless of the cause or duration of the problem or the age of the patient, erectile for lower dysfunction back exercises. Lower back exercises are one conservative method of treating lumbar back pain using fitness activities, stretches or physical therapy. to prevent it. Stretch your lower back. It can range from slight stiffness or soreness to a painful sting or a “shocking” feeling that almost takes your breath away. Low-back rotation stretch. To perform the exercise, kneel on all fours with your hands beneath your shoulders and your knees directly below your hips. Twist one elbow toward the opposite knee, then straighten and twist to the opposite side. Increased sedentary jobs and sitting time can lead to muscle imbalances. It's a common affliction and one that takes care and diligence to eliminate. EXERCISES AND STRETCHES. Try these easy yoga poses to relieve lower back aches and pains. to prevent it. Stretches for Lower Back Pain – Millions and millions of people struggle with the effects of lower back pain. For the first three days you are going to stretch every half hour for about 1-2 minutes total. Seated Bent-over Lower Back Stretch. kaiserpermanente. Hold for between 10 and 30 seconds. Low-Back Lengthening Exercises Technically, it’s unlikely that you can actually lengthen your spine. Exercises for Your Back. Hold the stretch for at least 15 to 30 seconds. The lower back is considered the area from about the middle of your spine down to the top of your glute muscles. The most common nerve that can be pinched in the lower back is your sciatic nerve. Stretching these muscles helps to immediately relief tension in the back and continued stretching over time will help improve the posture in the lower back. Secure the band low, sit down with your legs extended and grab both handles on top of your knees, arms extended and palms facing each other. Stretching exercise video - Lower back pain workout to get instant benefits. There are many different types of low back pain. Keep the shoulders and hips stacked. bulging disc in lower back. Hold this stretch for 15 seconds. Raise your right leg and bend the knee at a 90° angle, then bring it on your left side towards the floor. Best Exercises To Relieve Lower Back Pain Right Side, Last Updated: 9/1/2018. While my heating pad admittedly helps with my lower back issues to some degree, there’s one other thing I should be doing to help ease the pain, and that’s stretching—but not necessarily the. Some of the worksheets displayed are Common causes wear and tear and inherited factors, Exercises for back pain, Cognitive behavioral therapy for chronic pain, Back stabilization and core strengthening, Exercises to strengthen your back, Chronic pain self management, Stretches for lower and upper body. Best Back Exercises for Women Sculpt and Strengthen Your Back with the Best Back Exercises for Women. They also can help improve back posture as well. If you have chronic, nagging back pain, it is likely that performing these exer-cises religiously for 3 months will greatly reduce your back pain. Swimming and walking are probably the most beneficial exercises for lower back pain. Building a strong, beautiful back will not only help you look your best, it will help you with a great many functional movements while improving your posture. These stretches are very good stretches for the lower back. Stretching is a great way to alleviate tension and pain in your lower back, strengthen your core and back muscles, and maintain your agility. Pelvic Tilts: Lie in the same way as above. Hip Flexor Stretch (Lying) Lying on your back with thighs extending halfway off the mat, bring both knees to chest holding the back of the thighs. “I do 10 minutes of movement when I wake up to prepare my body for the day, and I always include. Lower Back Pain Relief Yoga Sequence #1: Supine Hamstring Stretch. A practitioner is in the standing position with dumbbells in hands, hands are relaxed and hanging straight. Many times people perform stretching routines in order to overcome back pain but little do they realize that too much stretching can actually cause back pain. Push your elbows straight back as you lift your chest towards the ceiling. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. If the pain on the right side of your lower back goes away keep on doing them to prevent any future issues. It is a result of incorrect posture and long working hours. Keeping your legs strong and stretched during pregnancy has many benefits and can help in many ways. Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. Low Back Stretching Exercises. The lower back is considered the area from about the middle of your spine down to the top of your glute muscles. This post from VeryWell. You may want to use a small pillow under your head for support and comfort. Place your palms on your lower back with your fingers pointing down toward the chair. Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause. The Exercises I Did to Get Rid of Lower Back Pain. Low back pain may be classified by duration as acute (pain lasting less than 6 weeks), sub-chronic (6 to 12 weeks), or chronic (more than 12 weeks). Exercises for lower back pain can strengthen the back, stomach, and leg muscles. With over 20 years of Research experience from The Toronto General Hospital and The Hospital for Sick Children, he provides sensible, effective, advice and solutions for lower back pain. The Best Lower Back Strengthening Exercises For Men. These 3 bodyweight exercises cut through the malarkey to relieve low back pain from sitting. Best Lower Back Stretches | Targeting The Latissimus Dorsi (Lats) Lower back pain is a problem that most people will experience at some point in their life. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. Created by My. Lower back exercises with dumbbells. "Kneel down, then place your right leg out in front of you at a 90-degree angle. Low back should stay firm against the floor throughout. The best (and worst) exercises for lower back pain June 29, 2017, 5:38 pm By Emory Orthopaedics & Spine Center Over 80 percent of Americans will experience lower back pain at some point in their lives. Written by Beth Alexander on July 22, 2014. As the saying goes “a chain is only as strong as its weakest link” which is why people who neglect this muscle normally end up with lower back pain when doing exercises such as squats or the military press. Bending at the waist from a standing position stretches the lower back muscles, but this exercise often stretches them too far, potentially leading to an injury or making an existing one worse. Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers. Recent studies in people with mild to moderate chronic low back pain suggest that a carefully adapted set of yoga postures may help reduce pain and improve the ability to walk and move. Make sure that your lower back stays pressing into the floor. Ball Bridge. Hyperextensions are very effective exercises for strengthening and build lower back, thighs, and buttocks as well, preventing the risk of early spinal injury, and tendons. ” These five words are said by co-workers, family, friends, almost every person we regularly come in contact with will say them sooner or later. As we age our joint range of motion is reduced in our spine and trunk. Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin. Try these easy yoga poses to relieve lower back aches and pains. STRETCHING AND BACK PAIN Here are 10 simple stretches that you can do to help relieve back pain. Especially if you have muscle spasms or lower back pain. Both stretching and exercise help in maintaining normal range of motion, and provide relief for muscles due to lack of use, or those that spasm because of nerve irritation or inappropriate posture. That way the lower back gets a bit of breather on subsequent upper body days. If they feel any pain in the twist, they should stop. In truth, however, stretching often exacerbates the problem, because it puts the low back into flexion, and for people who are intolerant to flexion movements (bending forward), it only makes a bad back worse. Lower Back Exercises - Which Muscles to Target? By Jodi Jainchill | Submitted On September 20, 2009 Have you ever gone to the doctor for lower back pain and was told to either do lower back exercises or just take pain pills?. Please avoid deep forward bends if you have a slipped disc as this can make it worse. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. For the first three days you are going to stretch every half hour for about 1-2 minutes total. It's a common affliction and one that takes care and diligence to eliminate. For this stretch, start sitting on the floor, both legs straight in front of you. Sherwin is a Medical Research Scientist and Author of the Low Back Pain Program and eBook. Strengthening the upper back and. Piriformis Stretch For those of us who are forced to sit for a living, the piriformis muscle can easily get inflamed. The bent-over row is just as much a lower back isometric hold as it is an upper back exercise. What could be causing my lower back pain during pregnancy? You can probably blame your growing uterus and hormonal changes for your backache during pregnancy. Stretch the muscles between your shoulder blades for five seconds. Perform 10 repetitions, three times per day. However, not every exercise is going to be helpful when you are trying to target a specific area. Do not arch your back, point your toes, or bend either knee. The good news is, there are a number of lower back exercises that you can add to your routine. Research into Low Back Pain. These exercises are safe to do throughout pregnancy and afterward, but if you ever feel discomfort, stop immediately. 7 Best Yoga Poses to Soothe Your Lower Back Pain Whether you're living with chronic pain or just want to stretch and strengthen your back, here are seven beginner yoga poses to try. Common cause of lower back pain comes from pelvis being out of alignment. It's important that you don't let fear of pain keep you from trying gentle activity. The exercises for lower back pain include the Pelvic Lift, Basic Spine twist, the Cat Stretch (Marjariasana), and the Cobra Pose (Bhujhangasana); the latter two should be practiced in a comfortable degree and you should not feel any pain while stretching. And one of the safest and comfortable way to use. Swimming and walking are probably the most beneficial exercises for lower back pain. 6 Safe and Effective Exercises for Lower Back Pain. Bearing in mind exercise for lower back pain is essential, this post aims to inform you about maneuvers you should do and exercises to avoid. It is something that can be truly debilitating depending on the severity of the pain. Cross your right ankle over your left thigh. Tighten the muscles of your lower abdomen and your buttocks, to flatten your. Lower the leg to be stretched off the mat allowing the knee to bend. Low back pain can have many causes, including tight or weak back, ab or core muscles, muscle sprains or strains, or a herniated disc. Fat in the lower back is a common grouse, and explain the many fad diets on the market. Bend your knees and turn the lower half of your body to one side. In the standing position, put hands on hips while tilting your pelvis back to front. For a gentle stretch, lay on your back with your knees bent. Perform this stretch for 30 seconds a time, 5 to 10 times per day.