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3 Simple Exercises to Relieve Lower Back Pain

AFC Fitness and Aquahab have partnered with the healthcare experts at Progress Physical Therapy. As an official partner, AFC Fitness members receive concierge access to their world-class physical therapy specialists and services.

Pain in the lower back is one of the most common problems people experience today. Although older age and injuries are common causes, lower back issues are increasingly present in all ages today due to more people sitting behind computer screens for 8+ hours a day. Sitting for lengthy periods is not good for the spine. And prolonged sitting combined with weak ergonomics makes matters worse by distressing the joints and muscles around the spine.

Fortunately, there are many things you can do to relieve and prevent lower back pain. For starters, proper sitting posture is key. Keeping your shoulders aligned over your hips, feet flat on the floor, and knees bent at a ninety-degree angle are important. You want to avoid knees being higher than the butt and hips while sitting for long periods.

For people who sit while doing their jobs, changing positions every 20-30 minutes can help relieve lower back pain. Muscles can get tight, so switching from sitting to a standing position will use different muscles allowing the sitting muscles a break.

3 simple exercises to help correct lower back pain

The good news is relieving and correcting lower back pain doesn’t need to be complicated. Here are three simple exercises that just about anyone can do at home and without special equipment. IMPORTANT NOTE: Those with chronic or serious discomfort and pain should consider seeing our official health partner Progress Physical Therapy.

1. Knee to Chest
Start by lying on your back with your feet flat on the floor and your knees bent. Bring up one knee to your chest and hold for 15 seconds. Return the knee to the starting position and repeat the process with the other leg and knee. Do this 3 – 5 times for each leg, alternating. Watch this video to learn the Knee to Chest exercise

2. Bird Dog
From the all fours position, lift and extend your right arm and left leg. Hold the extended arm and leg for about 2-5 seconds. Return the arm and leg to the starting all fours position and then extend the left arm and right leg for 2-5 seconds. Keep alternating so each leg/arm extension is done 7 to 10 times. Its important to not let your back arch downward and sag while in the starting pose and the extension. Watch this video to learn the Bird Dog exercise

3. Glute Bridges
Lye on your back with knees bent and only heals touching the floor. Lift your hips until your hips, shoulders and knees make a straight line. Hold for 3-7 seconds and repeat about 10 times giving yourself at least 5 seconds of rest in between. While raising and lowering hips it’s important to keep your glutes activated at all times. Watch this video to learn the movement

At AFC Fitness, our certified personal trainers design custom exercise routines to help correct and relive lower back pain for clients.

For Chronic or Acute Lower Back Pain

However, if your back pain is chronic or acute, the health experts at Progress Physical Therapy have the multi-specialty expertise to provide coordinated, complete care for all types of back pain. As an official healthcare partner, AFC Fitness members receive concierge access to their world-class Physical Therapy specialists, who can help you meet your wellness goals. To schedule an in-person appointment visit