Here are some simple exercises for the lower back.  These should not cause you pain.  Don’t do them if they hurt; see your doctor to ask about appropriate exercises for you instead.

Pelvic Tilt

1. Lie on your back on the floor with your knees bent.

2. Pull your lower abdominal muscles up and in to push the small of your back into the floor.  Hold your back flat.

3. Hold for 5 seconds.

4. Repeat this lower back exercise 5 times.

Hip Rolling

1. Lie on your back on the floor with your knees bent.

2. Cross your arms over your chest. 

3. Turn your head (torso) to the left as you turn both of your knees to the right.  Relax and don’t force your knees.

4. Return to starting position and reverse directions.

5. Repeat these lower back exercises 5 times in each direction.

Back Extension

1. Lie face down on the floor, with your arms at your sides.  Your hands should be near your hips.

2. Lift your head and shoulders off the floor as high as is comfortable for you.

3. Hold for 5 seconds.

4. Lower your head and shoulders. 

5. Repeat this lower back exercise 5 times.

Press Up

1. Lie face down on the floor.  Place your hands, palms down, beside your shoulders.

2. Straighten your arms, lifting your upper body off the floor.  Keep your hips against the floor.  Your back will arch slightly.

3. Hold for 5 seconds.

4. Repeat these lower back exercises 5 times.

Full Back Release

1. Sit on a chair with your feet flat on the floor. 

2. Slowly allow your neck, upper back, and lower back to curl forward.  Move each part in turn.  Allow your hands to touch the floor.

3. Hold for 10 seconds.

4. Straighten up slowly, first your lower back, then your upper back, then your neck, and last your head.  Return to the starting position.

Side Bending

1. Put your arms at your sides and stand up straight with your feet hip width apart.

2. Bend to the right, running your hand down the outside of your leg.

3. Hold for 5 seconds.

4. Repeat on the other side.

5. Repeat these lower back exercises 5 times on each side.

Lower Back Stretches

1. Sit on the floor and stretch left leg out in front of you.

2. Bend your right leg and cross it over your left leg so that your right foot is against your left knee.

3. Place right hand on right foot.

4. Place left hand behind you on the floor.

5. Turn your head and look over your left shoulder.

6. Twist upper body to the left.

7. Hold 10 seconds.

8. Repeat exercise on the other side.

9. Repeat this lower back exercise 5 times on each side.