Hold the extended arm and leg for about 2-5 seconds. Watch this video to learn the Knee to Chest exerciseįrom the all fours position, lift and extend your right arm and left leg. Do this 3 – 5 times for each leg, alternating. Return the knee to the starting position and repeat the process with the other leg and knee. Bring up one knee to your chest and hold for 15 seconds. Start by lying on your back with your feet flat on the floor and your knees bent. IMPORTANT NOTE: Those with chronic or serious discomfort and pain should consider seeing our official health partner Progress Physical Therapy. Here are three simple exercises that just about anyone can do at home and without special equipment. The good news is relieving and correcting lower back pain doesn’t need to be complicated. 3 simple exercises to help correct lower back pain Muscles can get tight, so switching from sitting to a standing position will use different muscles allowing the sitting muscles a break. You want to avoid knees being higher than the butt and hips while sitting for long periods.įor people who sit while doing their jobs, changing positions every 20-30 minutes can help relieve lower back pain. Keeping your shoulders aligned over your hips, feet flat on the floor, and knees bent at a ninety-degree angle are important. For starters, proper sitting posture is key.

And prolonged sitting combined with weak ergonomics makes matters worse by distressing the joints and muscles around the spine.įortunately, there are many things you can do to relieve and prevent lower back pain. Sitting for lengthy periods is not good for the spine. Although older age and injuries are common causes, lower back issues are increasingly present in all ages today due to more people sitting behind computer screens for 8+ hours a day. Pain in the lower back is one of the most common problems people experience today. As an official partner, AFC Fitness members receive concierge access to their world-class physical therapy specialists and services. AFC Fitness and Aquahab have partnered with the healthcare experts at Progress Physical Therapy.

How to relive back pain