Lying Down Exercises for Back Pain

Dealing with back pain but don’t have a clue how to resolve it?

You’re not alone and you don’t have to take the pain lying down. Instead, start working on your pain lying down. Set aside a few minutes twice a day to complete these four lying down back exercises and you should start feeling some relief!

With each of these exercises, you’ll start in the same position, lying down on the floor with bent knees and feet flat on the floor. To support your spine throughout the exercises, keep your core muscles tight.

1. Knee to Chest: Slowly bring one knee up towards your chest and use your arms to pull the knee inward, or simply hold, for five seconds.
2. Rotational: Keeping your shoulders anchored to the floor, drop your knees in a controlled motion to one side of your body. Hold the stretch for ten seconds, then switch to the other side.  
3. Bridge: With your shoulders anchored on the floor, press with your feet to lift your hips skyward. Press until your body is a straight line from your knees to your shoulders and hold for five seconds. Repeat at least ten times.
4. Pelvic Tilt: Gently roll your pelvis to arch your back and push your stomach out. Hold for five seconds. Roll your pelvis in to press your lower back to the floor and tighten your ab muscles. Hold for five seconds. Repeat at least ten times.

Read more about relieving every day back pain on our website!

Once you’ve finished your first round with these exercises, don’t stop there. Take the next step to conquering your back pain in Ann Arbor and call the professionals. At Pivotal Chiropractic, we want to help you feel your best. Reach out today for a free consultation.