Lower Back 6

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

Exercise Overview

Exercise Instructions

Lunge demonstration

1. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Reverse Lunge demonstration

2. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Pigeon demonstration

3. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Elbow Plank demonstration

4. Elbow Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your forearms and feet and hold the position.

Tips

  • Align your elbows directly under your shoulders.
  • Avoid arching your lower back or lifting your hips too high.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Cat Cow demonstration

5. Cat Cow

Instructions

  • Start on your hands and knees in the tabletop position.
  • Align your wrists under your shoulders and your knees under your hips.
  • Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
  • Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

  • Move slowly between the poses, coordinating each movement with your breath.

Modifications

  • If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

  • Spine, Neck, Upper Back, Lower Back, Abdomen
Seated Twist demonstration

6. Seated Twist

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Cross one leg over the other, placing your foot on the floor outside of your opposite thigh.
  • Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
  • Continue to rotate your torso and turn your head to look behind you.

Tips

  • Lengthen your spine and keep your back straight.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Hips, Chest, Lower Back, Glutes
Knees-to-chest demonstration

7. Knees-to-chest

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend your knees and draw them towards your chest.
  • Wrap your arms around your shins and gently pull them closer to your chest.

Tips

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

Modifications

  • If you can't reach your shins, wrap your arms behind your thighs.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes