Exercise for Low Back Pain

Kneeling groin stretching exercise for back, hip and spinal pain.


Psoas stretch finish


Start in a kneeling position on one knee, keeping your body vertical. Bend the opposite leg in front of you at about 95 degrees. Keep the pelvis tilted backwards. This would be tucking your butt under


Lightly contract your abdominals and glutes, while you lung forward into the stretch.

Note: Keeping your abdominals and glutes contracted helps keep your low back from arching.

Maintain the stretch for 1 1/2  to 2 seconds. Do 2 sets of 8-10 repetitions. Always do both sides.

Be sure not to allow your knee of your front or non-exercising leg to go beyond your toes.


Back Pain Exercise

Next, lie on your back using a block, chair or ottoman to put your lower legs on. Make sure you are at 90 degrees. Place your arms out to the side with palms face up. For additional relaxation, breathe in through you belly then, slowly exhale through your mouth. Stay in this position for a minimum of 5 minutes. This position will help settle your back and hips. This also helps with poor posture, neck and back pain and hyperkyphosis (hunchback)

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