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Home » Back Pain Exercises

Back Pain Exercises

At Kansas Pain Management, we understand the impact back pain can have on your daily life. To help you manage and reduce discomfort, we’ve compiled a list of simple, effective exercises.

These exercises are designed to strengthen your back, improve flexibility, and provide relief from pain. Below, you’ll find detailed instructions to guide you through exercise.

Gentle Back Press

How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and press your lower back into the floor. Hold for a few seconds, then relax.

Easy Leg Stretch

How to do it: Get on your hands and knees. Arch your back up like a cat, then lower it down and let your belly drop towards the floor. Repeat this gentle movement.

Spine Flex and Stretch

How to do it: Lie on your back with your knees bent. Bring one knee up to your chest while keeping the other foot on the floor. Hold for 15-30 seconds, then switch legs.

Hip Lift

How to do it: Lie on your back with your knees bent. Lift your hips towards the ceiling, then lower them back down. This strengthens your back and hips.

Arm and Leg Reach

How to do it: On your hands and knees, extend one arm forward and the opposite leg backward. Hold for a few seconds, then switch sides.

Resting Back Stretch

How to do it: Kneel down, sit back on your heels, and stretch your arms forward while lowering your head towards the floor. This stretches and relaxes your lower back.

Seated Forward Bend

How to do it: Sit on the floor with your legs extended straight in front of you. Reach your hands towards your toes, keeping your back as straight as possible. This stretch helps to relieve tension in the lower back.

Supine Twist

How to do it: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, then slowly lower your knees to one side while keeping your shoulders flat on the ground. Hold for a few seconds, then switch sides.

Lower Back Rotation

How to do it: Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders on the ground as you slowly roll both knees to one side, then the other. This movement gently stretches your lower back.

If you experience any discomfort while doing these exercises, it’s important to consult with a healthcare professional before continuing.

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For more information about back pain or exercises to strengthen your back, reach out to Kansas Pain Management Specialists by

calling (913)3399437 or request an appointment online.

We provide comprehensive, interventional pain management services across various locations in Kansas. You may book an appointment with us at Overland Park, Leavenworth/Lansing, and Ottawa, Kansas areas.  With nationally recognized and award winning Physicians our providers are leaders in the field of pain management.