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Lower back exercises
Last reviewed: 08.07.2025
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Back bends
Sit with your knees bent and your feet on the floor. Keep your body straight, shoulders back, arms extended forward parallel to the floor. Inhale and pull in your stomach. Bend back, rounding your spine, while pressing your chin to your chest. Stop when you have reached 2/3 of the way to the floor. Exhale and return to the starting position. Over time, you can lower your back closer to the floor.
Pulling socks
Lie on your back and place your hands behind your head. Raise your legs until your shins are parallel to the floor.
Press your lower back into the floor and lift your shoulders off the floor. With your toes pointing down, lower your right foot as low as you can without lifting your back off the floor. Return to the starting position and repeat with your left leg.
Push-ups with leg raises
Get into the bottom push-up position, with your arms in line with your shoulders. Your feet are hip-width apart. Perform a push-up with your arms straight. Then lift your left leg as high as you can. Do not lower your leg until you have performed a full push-up, with your chest toward the floor. Do not arch your back. Switch legs with each repetition.
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