Lower Back 4

A beginner routine designed to increase flexibility and reduce pain in your lower back.

Exercise Overview

Exercise Instructions

Upward Dog demonstration

1. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Downward Dog demonstration

2. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Bird Dog demonstration

3. Bird Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Engage your core to simultaneously extend one arm forward and your opposite leg back.
  • Keep your body in a straight line parallel to the floor and hold the position.

Tips

  • Avoid arching your back or rotating your hips.

Modifications

  • For less intensity, lift only your arm or leg individually.

Benefits

  • Shoulders, Lower Back, Glutes
Lying Figure Four demonstration

4. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Spinal Twist demonstration

5. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes
Pelvic Tilt Press demonstration

6. Pelvic Tilt Press

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to tilt your pelvis up and press your lower back into the floor.
  • Keep your arms at your sides with your palms on the floor and hold the position.

Tips

  • Imagine drawing your navel down towards your spine.
  • Keep your glutes relaxed; the movement should come from your core.

Modifications

  • If it's uncomfortable to lie on the floor, perform the exercise against a wall.

Benefits

  • Lower Back
Bridge demonstration

7. Bridge

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
  • Keep your palms and shoulders pressed into the floor and hold the position.

Tips

  • Squeeze your glutes at the top of the movement.
  • Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

  • For less intensity, lift your hips only partially off the ground.
  • If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

  • Hamstrings, Lower Back, Glutes
Single Knee-to-Chest demonstration

8. Single Knee-to-Chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and draw it towards your chest, holding your shin with both hands.
  • Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

  • Relax your head and neck on the floor.
  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes