Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Easy Lower Back Exercises for Strength & Mobility

1. Knees-to-Chest Stretch

• Bring one or both knees toward your chest while lying down.
• Hold for 30 seconds
• Repeat two to three times.

2. Wig Wag Trunk Rotation

• Lie on your back with your knees bent and your feet on the floor.
• Put knees together and then allow them to drop to the right to obtain a gentle stretch on the left side.
• Move the knees back to the left to stretch the right side.
• Repeat 5-8 times per side.

3. Prone Back Extension

• Lie on your stomach with pillows placed under your hips and a towel roll under your forehead.
• Gently lift your chest and trunk just off the surface, stopping at a neutral spine position.
• Lower back down with control.
• Perform 10 to 15 repetitions.

4. Prone Alternate Arm & Leg Lift

• Lying on your stomach, with a pillow under your hips and towel roll under your forehead.
• Lift the opposite arm and leg while keeping your core steady.
• Repeat 5 to 10 times per side.
• Perform two to three sets.

AI Prompt of the Month:

Sitting for long periods can make your body feel stiff, tired, and uncomfortable, especially as you get older. The good news is that you do not need a complicated exercise program to start moving more.

This simple AI prompt can help you create a practical 5-Minute Chair Break Plan" that reminds you to stand up, walk, and add more light movement into your day in a safe and realistic way.

Open ChatGPT at chat.openai.com and paste this prompt:

I sit for long periods during the day. I want a simple, safe plan to help me get out of my chair more often without doing an exercise program.

Ask me a few basic questions first:

1. How many hours a day do I usually sit?
2. Do I sit mostly at a desk, in a car, or watching TV?
3. Do I have middle back stiffness, low back pain, neck tension, or hip stiffness?
4. Do I use a walker, cane, or have balance problems?
5. Has a doctor or physical therapist told me to limit walking or activity?

Then create a simple "5-Minute Chair Break Plan" for my day.

Do not give me exercises. Give me safe movement ideas for both work and home like walking around the house, getting water, standing during a phone call, light housework, walking to the mailbox, or taking a short lap around the room.

Make the plan easy for a beginner, with reminders for morning, afternoon, and evening. Include a simple one-week tracking chart. Keep it encouraging, practical, and easy to follow.

This is not an exercise program or medical advice. It is a simple reminder to break up long periods of sitting with light activity.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.