Skip to content

3 Simple Exercises You Can Do To Reduce Low Back Pain

Do you experience low back pain first thing in the morning?  A lot of my Rocklin chiropractic patients will tell me when they first come in that their low back pain is the worst in the morning.

The reason why that happens is because your body swells as you sleep. And if you have any inflammatory issues, any damage to the spine, or any nerve issues, you’re going to notice that it feels the worst first thing in the morning.

Do you have the correct type of bed? You want a more firm bed, not a really soft bed, especially if you’re having low back issues.

Here are 3 exercises you can do first thing in the morning to really help get things moving, to reduce inflammation, and help you to have a more productive day.

Please note that these should be done as part of a spinal care, spinal rehabilitative program, and with the permission of your doctor or your chiropractor. If you experience worse pain after performing these exercises, make sure that you consult your chiropractor or doctor immediately.

Low Back Exercise #1 – Flex Your Feet

  • Lie on your back in bed.
  • Put one leg flat and then, bend the other leg right at 90 degrees.
  • Grab your leg behind the knee.
  • First thing is you want to do is flex your foot back and forward, slowly, 20 – 30 times.
  • Next turn your foot clockwise, 20 – 30 times and counter-clockwise 20-30 times.
  • Slowly bring the other leg up and repeat.

Low Back Exercise #2 – Rock Your Legs

  • Lie on your back in bed.
  • Put your knees together and bring your feet up towards your chest.
  • Lightly rock your legs, just a little bit, forward and back. You’ll feel a little stretch in your lower back.
  • Repeat 10-15 times.
  • Now turn your legs in a circle, either direction very lightly.
  • Repeat 10-15 times each direction.

Low Back Exercise #3 – Pelvic Tilt

  • Lie on your back in bed.
  • Tilt your pelvis forward and tilt it back. Put a curve in your spine, flatten the spine.
  • Repeat 15-20 times to get some good pumping action on your lower back.

What Low Back Pain Conditions Will These Exercises Help?

  • Spondylolisthesis – where a bone in your lower back has shifted forward
  • Hyperlordosis – too much curve in your back
  • Chronic lower back pain
  • Muscle spasms

These three exercises in conjunction with corrective chiropractic care will really calm your low back pain down first thing in the morning. If you’re not currently receiving chiropractic care and you’re having regular lower back issues, make sure you call the New Life Chiropractic Rocklin office at (916) 259-2682.

Want to Learn More Exercises to Improve Your Spine?

For more exercises on how to keep a good posture, and reduce back pain make sure you subscribe to our YouTube Channel. You’ll also find tips on living the five essentials wellness lifestyle, that can really help you and your family stay healthy on a preventative, proactive basis.

Community Education Events

Have you had the opportunity to join us at one of our community education events yet? During the community education events, Dr. Tim sifts through all of the knowledge out there to bring you key information about how to get healthy and stay that way.