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Exercises to Relieve Lower Back Tension

Exercises to Relieve Lower Back Tension

Stretches & Exercised for Lumbar Pain

Although many aches and pains can be ignored through everyday activities, lower back pain can be debilitating. Fortunately, the following stretches and exercises can help you to find some relief.

Hip Circles

Hip circles are an excellent exercise to add to your fitness routine. Not only do they help to strengthen and stabilize the muscles surrounding the hips and lower back they also help to prevent unwanted injuries.

To do hip circles, follow these steps:

  • Begin in a standing position with your feet shoulder-width apart and your knees slightly bent.
  • With your hands on your hips,
  • Slowly rotate your hips clockwise, making large circles.
  • After completing 15 rotations, repeat in the opposite direction.


The knees-to-chest pose is another great way to relieve lumbar tension and prevent lower back pain. This stretch also helps to stabilize the lower back and prevent future injuries.

To do the knees-to-chest post, follow these steps:

  • Begin by lying on your back with your knees bent and feet flat on your mat.
  • Raise one knee up at a time, interlocking your fingers around your legs just below your knees.
  • Gently pull your kneed toward your chest with your hands.
  • As you draw your knees closer to your chest, relax your back and hips.
  • Hold this position for up to 10 seconds.

Pelvic Tilts

Pelvic tilts help to strengthen the abdominal muscles to support hip and back stability while also stretching your back muscles to reduce stiffness.

To do a pelvic tilt, follow these steps:

  • Begin by lying on your back with your knees bent and feet flat on your mat with your hands at your side.
  • Pressing your palms into the mat, flatten your back into the mat as you engage your abdominal muscles.
  • Keeping your abdominal muscles engaged, slowly raise your pelvis from the floor.
  • Hold this position for up to 10 seconds.

Minimally Invasive Spine Surgery in Minnesota

When it comes to aches and pains, the discomfort that affects your back can be more than just an annoyance — it can negatively affect your quality of life and your independence. At Inspired Spine, our experienced and knowledgeable spinal surgeons are dedicated to relieving your chronic back pain with the least invasive treatment possible.

To schedule a free consultation with one of our spine surgeons, call (952) 225-5266 today.