What are some key exercises and stretches available to reduce lower-back pain?
Exercise Physiologist Julia Valentour, M.S. • Supine hollowing: Lie on your back with your knees bent and your feet flat on the floor. Perform a Kegel exercise, which is a contraction of the pelvic floor muscles (the same that you’d do to resist the urge to urinate). Exhale and contract your abdominal muscles, pushing your bellybutton to the floor and flattening your low back. Try to combine these two movements and hold for 15 seconds. Do this once. • Glute bridges: Lie on your back with your knees bent and your feet flat on the floor. Arms should be down by your sides for balance. Contract your glutes to push your hips up off of the floor, but not so high as to allow your back to arch. Slowly lower back down. Perform a set of 10. • Crunches: Lie on your back with your knees bent and your feet flat on the floor. Put your hands behind your head with your elbows wide. Exhale and raise your head and shoulders off the floor, pulling your rib cage to your pelvis. Hold briefly, then inhale a
