Low back pain (LBP) occurs in most of our lives at one point or another. Pain can go from a “nag” to being totally disabling. There are some exercises for the low back that can be done from a standing position. They can be performed in public without drawing too much attention. You can also repeat them every one to two hours. The objective is to avoid LBP from becoming out of control.

RULES:

1. Do not do any exercise that creates sharp pain.
2. Stay within “reasonable” pain boundaries.
3. Perform these multiple times a day when you feel tight, stiff, or sore. Take 10-30 sec. every hour rather than 15 min. twice a day.

STANDING LOW BACK EXERCISE OPTIONS:

1. STANDING HAMSTRING / GROIN STRETCH:
   1) Place your heel on a chair/bench.
   2) Arch your low back until you feel a pull in the back of the leg.
   3) Bend your ankle towards you, so you feel the pull in your calf.
   4) Bend forward or bend the support leg knee for additional stretch.
   5) Hold for 3 to 10 seconds.
   6) Rotate your body to the opposite side. Hold 3-10 sec.
   7) Switch legs!
2. STANDING BACK EXTENSIONS:
   1) Put the backs of your hands on your low back.
   2) Arch the lower back over your hands and stop if you feel pinch/sharp pain.
   3) Release the pressure and re-apply multiple times.
   4) Hold for 3-10 seconds.
   5) Reverse, then bend over to touch your toes.
3. STANDING HIP FLEXOR STRETCH:
   1) Stand with one leg behind the other.
   2) Rotate your back leg and hip forward. Try to make the pelvis square.
   3) Tuck in your pelvis so there is no curve in the low back.
   4) Bend backward until you feel the pull in your groin.
   5) Hold for 3-10 seconds.
   6) Repeat on the opposite side.