Back Pain

6 Exercises To Relieve Lower Back Pain And Improve Posture, According To A Physical Therapist

If you suffer from lower back pain, it could be related to poor posture. Fortunately, you can use exercise to improve posture and alleviate back pain. The trick lies in strengthening your core muscles to help build your spine-supporting muscles. Here are six exercises to help strengthen your core muscles, alleviate back pain, and improve your posture. (1)

1. Lower Trunk Rotation

When you work on this exercise keep your core engaged and your shoulders on the floor: (1)

  • Lie on your back with your knees bent so you can plant your feet firmly on the floor
  • Keep your arms straight by your sides and lower both knees towards one side
  • Lift your knees back to the center and then lower them to the other side
  • Do three sets of 10 repetitions

2. Transversus Abdominis Bracing

The key to this exercise is to keep your back against the floor and avoid holding your breath when tightening your abdominal muscles: (1)

  • Lie on your back with your knees bent planting your feet firmly on the floor
  • Resting your fingers just above your hip bones, tighten your abs as you pull your navel upwards until your fingers feel your abs contracting
  • Hold for 5 seconds and relax
  • Complete two sets of 10 repetitions

3. Bent Knee Fallout

For this exercise be sure to breathe and avoid rotating your trunk or hips when moving your knees: (1)

  • Lie on your back with your knees bent and your feet flat on the floor
  • Tighten your abs as you slowly move one knee out toward the ground
  • Repeat with the other knee, alternating from knee to knee completing three sets of 10

4. Side Plank On Knees

In this side plank position do not hold your breath. Focus on keeping your hips steady away from the floor and aligned with your core and legs: (1)

  • Lying on your side with your knees bent, prop yourself up using your forearm
  • Keep your elbow bent below your shoulder and your abs engaged
  • Raise your hips so you are in a side plank position, with your forearm and knees providing support
  • Hold this position for as long as you can, preferably at least 15 seconds and up to 30
  • Ease yourself back own until you are lying on your side again
  • Repeat one set of four reps on each side

5. Plank With Hands On Table

Planks are quite challenging. However, this modified plank makes it easier to keep your back straight and abs tight by performing the planks while standing: (1)

  • Rest your hands on a sturdy table and lean forward keeping both hands firm and straight
  • Slowly walk your feet backwards so you are in the plank position supporting your body weight with your arms
  • Hold the position as long as you can from 15 to 30 seconds and lower yourself down 
  • Repeat four times keeping your hands on the table, and pushing yourself up much like doing pushups

6. Squat With Counter Support

When doing this exercise be sure your heels remain on the ground and limit the knee bend so your knees don’t pass your toes: (1)

  • Stand with feet hip width apart, using a countertop or wall for stability
  • Bend the knees as close to 90 degrees as possible, sending the hips strongly out behind. Press the ground away with your feet to return to a standing position
  • Complete three sets of 10

The Relief 4 Life Program

The Relief 4 Life Program provides instruction on eight movements designed to relieve back pain. It is a holistic approach to promote healing, with an instructional video and one-on-one support offering advice to help you see the best results. (2)

For more information about the Relief 4 Life Program click here.


  1. https://www.insider.com/lower-back-exercises
  2. https://rhythmichealth.com/o/bpr4l-michelle/

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