The 3 Best Exercises To Relieve Low Back Pain in Little Falls, NJ

Hi, I’m Dr. Joann Giesenhaus at Core Chiropractic. I want to demonstrate three simple exercises you can do to help relieve low back pain.

Exercise 1: Knee-to-Chest Stretch

The first exercise is called Knee to Chest.
Lie down on your back with your legs bent. Pull one knee all the way up to your chest and hold it for two to three seconds, then gently lower it back down.

This will help stretch those tight low back muscles and start to relieve pressure in the area.
You’re going to do 10 repetitions of this movement.

Exercise 2: Figure-Four Hip Stretch

Stay in the same lying position. Take one ankle and place it on the opposite knee, forming a figure-four shape. Then, gently pull that leg forward toward your chest.

You should feel a stretch through the back of the thigh, into the hips, and down into the low back.
Hold the stretch for two to three seconds, then release.
Repeat 10 reps on each side.

Exercise 3: Seated Forward Bend

For the third exercise, sit up nice and straight. Gently bend forward, lowering your head down and reaching for your ankles.

You should feel a nice stretch through your low back. Hold the position for two to three seconds, then slowly come back up and take a deep breath.
Repeat 10 times.

This stretch is especially helpful for opening up the disc spaces, relieving pressure on the nerves — including the sciatic nerve — and relaxing the surrounding muscles.

These three simple exercises can make a big difference in managing low back pain by reducing tension, improving flexibility, and supporting spinal health.

If you have any questions or concerns, please give us a call at Core Chiropractic. We’ll be glad to help you!