lower back pain exercises in 10 minutes a day lower back pain exercises in 10 minutes a day
Stretching is probably the greatest help you can get in the case of lower back pain. Therefore, you should just manage to get into... lower back pain exercises in 10 minutes a day

Stretching is probably the greatest help you can get in the case of lower back pain. Therefore, you should just manage to get into a regular routine and you will successfully treat the pain in a completely safe and natural way.

Nowadays numerous of people suffer from lower back pain. Our lifestyle habits and lack of physical activities are the major causes of it. In some cases the pain radiates from the lower back through the hips and buttocks and down each leg, then we are talking about sciatica pain.

Sciatica is caused by a herniated disk which compresses part of the sciatic nerve leading to inflammation, pain, and numbness in the affected leg.

The best way to relive the lower back pain and sciatica is with regular exercise. There are some exercises which will decompress the sciatica nerve and provide instant results. Here you can find some of the best options.

Your Kaiser Permanente Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises


lower back pain exercises1

  1. Lie on your stomach, supporting your body with your forearms.
  1. Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. As your press up, do not let your hips or pelvis come off the floor.
  1. Hold for 15 to 30 seconds, then relax.
  1. Repeat 2 to 4 times.

Alternate arm and leg (bird dog) exercise

lower back pain exercises2

Note: Do this exercise slowly. Try to keep your body straight at all times, and do not let one hip drop lower than the other.

  1. Start on the floor, on your hands and knees.
  1. Tighten your belly muscles.
  1. Raise one leg off the floor, and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.
  2. Hold for about 6 seconds, then lower your leg and switch to the other leg.
  1. Repeat 8 to 12 times on each leg.
  1. Over time, work up to holding for 10 to 30 seconds each time.
  1. If you feel stable and secure with your leg raised, try raising the opposite arm straight out in front of you at the same time.

Knee-to-chest exercise

lower back pain exercises3

  1. Lie on your back with your knees bent and your feet flat on the floor.
  1. Bring one knee to your chest, keeping the other foot flat on the floor (or keeping the other leg straight, whichever feels better on your lower back).
  2. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
  1. Relax, and lower the knee to the starting position.
  1. Repeat with the other leg. Repeat 2 to 4 times with each leg.
  1. To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.


lower back pain exercises4

  1. Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 12 inches from your buttocks.
  2. Cross your arms over your chest.
  1. Slowly tighten your belly muscles and raise your shoulder blades off the floor.
  1. Keep your head in line with your body, and do not press your chin to your chest.
  1. Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the floor.
  1. Repeat 8 to 12 times.

Pelvic tilt exercise

lower back pain exercises5

  1. Lie on your back with your knees bent.
  1. “Brace” your stomach. This means to tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking back.
  1. Hold for about 6 seconds while you breathe smoothly.
  1. Repeat 8 to 12 times.

Heel dig bridging

lower back pain exercises6

  1. Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. Your knees should be bent about 90 degrees.
  2. Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
  3. Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
  1. Do 8 to 12 repetitions.

Hamstring stretch in doorway

lower back pain exercises7

  1. Lie on your back in a doorway, with one leg through the open door.
  1. Slide your leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
  2. Hold the stretch for at least 15 to 30 seconds. Do not arch your back, point your toes, or bend either knee. Keep one heel touching the floor and the other heel touching the wall.
  3. Repeat with your other leg.
  1. Do 2 to 4 times for each leg.

Hip flexor stretch

lower back pain exercises8

  1. Kneel on the floor with one knee bent and one leg behind you. Place your forward knee over your foot. Keep your other knee touching the floor.
  2. Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg.
  1. Hold the stretch for at least 15 to 30 seconds. Repeat with your other leg.
  1. Do 2 to 4 times on each side.

Wall sit

lower back pain exercises9

  1. Stand with your back 10 to 12 inches away from a wall.
  1. Lean into the wall until your back is flat against it.
  1. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall.
  1. Hold for about 6 seconds, then slide back up the wall.
  1. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety.
Connect to Others who Suffer with Chronic Pain

Several people feel somewhat better when they can relate to others who are going through similar ordeals. If you don’t have someone you can adequately relay your specific physical and emotional challenges to, consider connecting online via message boards to those who can best relate to your condition. Although it may not eliminate your physical pain, it can do wonders for emotional state of mind. Other people in similar circumstances may offer useful insights or share their experiences to ease your burden of enduring chronic back pain.

The Back Pain Relief4Life program makes those other options look like rocket science. With Back Pain Relief4Life, you simply do the movements. That’s it. And in about 20 minutes, your session is done. Click here to get your back Pain Relief Program NOW!


As always, it is recommended to consult your doctor or specialist before beginning a new exercise program if you do suffer from LBP. Depending on the cause, some exercises may not be advisory. In some cases, it may also be necessary to be under the supervised guidance of a qualified Pilates instructor.

  • senem menes

    October 22, 2016 #1 Author

    Thank you. I’m feeling better already. I hope you have a video for shoulder pain as well^^


  • uvejezfxcr

    October 2, 2016 #2 Author

    I was just looking at your lower back pain exercises in 10 minutes a day website and see that your website has the potential to get a lot of visitors. I just want to tell you, In case you didn’t already know…


  • katja curtsinger

    August 17, 2016 #3 Author

    You made some decent points there. I looked on the internet for the dilemma and found most people will go along with with your website.


  • saundra schofield

    August 13, 2016 #4 Author

    I am regularly to blogging and i genuinely value your content.
    The post has really peaks my interest.


  • samara joske

    August 11, 2016 #5 Author

    Hello! I simply would like to give a huge thumbs up for the great info you’ve here on this post.
    I ‘ll be coming back to your site for more shortly.


  • Richard Fazliu

    May 25, 2016 #6 Author

    She is so sweet ! :)


  • Jawaher Albuzilfah

    May 25, 2016 #7 Author

    I’m very glad that I found this product :). When I tried doing these exercises, I felt no pain unlike other exercises. Thank you so much for sharing this product, it was really helpful :)


  • Andy B

    May 25, 2016 #8 Author

    Thanks. I was in pain virtually every day and last year I started doing this routine every night while watching/listening to TV. I now do it every other night and I’ve changed a few things but its had a MASSIVE impact on my life. I rarely have lower back pain now. I play golf once or twice a week without any real problems. I’ve concentrated on strengthening and flexing the lower back. I’ve just recommended it to a friend and i hope it helps him as much. Thanks again. 🙂


    • admin

      May 25, 2016 #9 Author

      +Andy B Thank you so much for your comment! It makes me so happy to know that this routine has helped you so much. I will be adding more videos for upper and lower back release in the next month. I hope they will add a variety to your back health routines.



    May 25, 2016 #10 Author

    which one is better use pillow under head or skip for prevent back pain


    • admin

      May 25, 2016 #11 Author

      +PAUL DHINAKARAN You can use pillow under the head if it is comfortable for you. The only exercises when you CAN NOT use the pillow are any bridge variations when you lift the hips off the floor.


  • David Anderson

    May 25, 2016 #12 Author

    Hello, nice video its simple and time, reduce exercise like a woman who is housewife she don’t have time to go outside for doing this she can easily do this at home. And as is said if every women take 15 – 20 minutes to do this exercise then she can easlly reduce her lower back pain.


  • Sandra Prsic

    May 25, 2016 #13 Author

    I have problems with lower back pain and I just started doing these exercises. Can you tell me how long will it take to strengthen muscles? Please, make video and show us exercises for upper back pain.


    • admin

      May 25, 2016 #14 Author

      +Sandra Prsic If you stick to this video and repeat the exercises every day then you should notice a difference in muscle strengthen in about 3 weeks. Once the pain is gone I suggest adding more back strengthening exercises since this routine was created mainly to help relieve lower back pain. I will try to make a video for the upper back in the nearest future, thank you for your suggestion :-)


  • kadid

    May 25, 2016 #15 Author

    This are bad statistics i see many people are afected from back pain ,we should find advanced solutions


  • acqueline Whittaker

    May 25, 2016 #16 Author

    I really need these moves shown on a video. I got confused reading the instructions


  • June McGrath

    May 25, 2016 #17 Author

    I agree with the other comments; videos would be helpful. For example, the decompression breathing says to shift your weight on to your heels, unlock your knees, then pull your heels together. How can you pull your heels together with your weight on your heels?


  • Joan

    May 25, 2016 #18 Author

    Set aside the scary “sitting will kill you” headlines. Standing at my desk instead of sitting makes me stand up straight, which feels good. We make standing desks and a lot of our customers swear by them to get rid of back pain: Erector Desk


  • jlive

    May 25, 2016 #19 Author

    I agree short videos would eliminate spending all your time reading, this would also help people with specific learning difficulties such as, dyslexia.


  • Lisa Redding

    May 25, 2016 #20 Author

    He’s a doctor of Chiropractic.


  • Alice.Wilson

    May 25, 2016 #21 Author

    Great post!! These exercises will surely eliminate back pain issues. But still the pain continues then one of the clinic available is Mississauga Physiotherapy clinics which will cure the pain permanently.


    • admin

      May 25, 2016 #22 Author

      Try to repeat the exercise a day


  • ted bochi

    May 25, 2016 #23 Author

    One more thing is to consider what stage the back pain is at as each stage requires a different type treatment.


  • Advanced Back

    May 25, 2016 #25 Author

    Personally I have noticed a great difference when exercising my core. Overall I feel like there is less pressure on my midsection in general and it feels great! Thanks for sharing this solid read!


  • Anthea

    May 25, 2016 #27 Author

    All I know is I have not been able to walk for weeks now. I’m in so much pain, my back is killing me. I’ve been to 4 general physicians already, no help.


    • admin

      May 25, 2016 #28 Author

      Try to repeat the exercise a day


  • Lil dee

    May 25, 2016 #29 Author

    I have been suffering long term lower back pain. I have degenerative disc disease and stenosis. I have been to several pain specialists and have been told that I’m past the point of physiotherapy helping. Also have a bone disease in left leg, which makes walking more painful. As of now I only take over-the-counter medicines which barely help at all. The last pain doctor I saw will not prescribe (narcotic) medicines. I’m fed up with the medical doctors as I’m passed from one doctor to the next.


  • Haseeb

    May 25, 2016 #30 Author

    I have suffered from a severe back pain that went from waist to my right leg after suffering from dengue. I vomited almost 30 to 40 times in 3 days during vomiting. When my stomach was empty vomiting came. Nothing came out but those jerks were so intense that they were like somebody hit me with a bat. I was free from dengue after 7 days. On 9th day I had a severe pain.


    • admin

      May 25, 2016 #31 Author

      I hope you get well . Try to repeat the exercise a day


  • Dr. Craig Morton

    May 25, 2016 #32 Author

    I agree with this article. Multiple peer-reviewed studies have shown that one of the best ways to prevent and treat low back pain is with exercise.


    • admin

      May 25, 2016 #33 Author

      Thank you for the beautiful words ?


  • Gunther Lucien

    May 25, 2016 #34 Author

    A daily exercise routine seems to be the solution as per this article, and I am pretty sure it is. But when I am in accute pain there is no way I can exercice.

    So what do I do ? Have you designed an exercise routine to cure lower back pain or do you recommend one ?

    There seems to be a link to “Chronic Pain Exercise” but it only leads to the same page…


  • Terry on

    May 25, 2016 #35 Author

    I do like your page but in this case I think you are wrong. The measures you suggest are all about treating the symptoms not the cause, a common fault in the medical industry. People should go to a Koren Specific Technique qualified chiropractor to have their bodies re-aligned. When the skeletal structure is properly aligned you do not get back pain. I am 75 and haven,t had back pain for over 25 years, since my wife gave me a McTimoney Chiropractic ttreatment. It was the gentle effectiveness of that treatment that led me to go to college and graduate. In 2008 I added Koren Specific Technique to my repertoire and can now call myself a Holistic Practitioner.


    • admin

      May 25, 2016 #36 Author

      Thank you for the beautiful words 🙂


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