We all know the unpleasant feeling of lower back pain that doesn’t seem to go away. Often we experience back pain because the muscles that support our back need strengthening and stretching. According to research, exercise also increases blood flow to the lower back area, which can help reduce stiffness and speed up the healing process.

Add this workout into your routine 2-3 times per week to help relieve your pain.

HIP FLEXOR WALL STRETCH - 3 SETS AND HOLD FOR 30 SECONDS

  • Begin by kneeling down and place your left knee on a yoga mat with your toes against the wall
  • Place your right foot on the ground in front of you and lower your hips until you feel a stretch in the front of your left hip
  • Make sure your right knee is directly above your ankle and place your hands on your front knee to help keep your torso straight
  • Hold this position for the designated time and then slowly release and repeat on the opposite side

REVERSE AB CURLS - 3 SETS OF 10 REPS

  • Begin lying on a mat and extend your legs up with your knees bent
  • As you exhale, contract your lower abs to push your feet into the air, lifting your hips slightly off the mat
  • Return your hips and lower back to the mat with control, using your abdominals to create the movement for one rep
  • Avoid using momentum to complete the movement and rolling on to your neck

GLUTE HIP THRUSTS - 3 SETS OF 10 REPS

  • Begin by positioning yourself in front of a bench, bending your knees so your feet are planted on the ground and hold a barbell on your hips (optional)
  • Lean back so your shoulders are on the bench
  • Drive hips up until your knees are bent at a 90-degree angle and your shoulders are at the top of the bench, with your body forming a straight line
  • Pause at the top of the movement and squeeze your glutes
  • Slowly lower your hips back down to the starting position for one rep

ISOMETRIC BANDED HAMSTRING CURLS - 3 SETS OF 10 REPS

  • Begin by fastening a resistance band to a sturdy object like a bar or bench
  • Lie down on your stomach with your feet hip-width apart and place the band around one heel and flex your ankle
  • Bend the knee to pull your heel toward your butt, keeping your thighs and hips on the mat
  • Stop when you can’t pull any further and slowly return to the starting position for one rep
  • Complete all reps on one leg before moving on to the opposite leg