Here are the 12 best Exercises to Reduce Lower Back and Knee Pain;
1. Knee-to-chest stretch
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The knee-to-chest stretch can help lengthen your lower back and relieve pain and tension.
To do the knee-to-chest stretch, you need to do the Exercises to Reduce Lower Back and Knee Pain:
Lay on your back with your feet flat on the floor and your knees bent.
Grab your right lower leg with both hands and weave your fingers together or clasp your wrists just below the knee.
Keep your left foot flat on the floor and gently pull your right knee to your chest until you feel a slight stretch in your lower back.
Hold your right knee against your chest for 30–60 seconds. Make sure to relax your legs, hips, and lower back.
Let go of your right knee and go back to where you started Exercises to Reduce Lower Back and Knee Pain.
Steps 2–4 should be repeated with your left leg.
For each leg, do this 3 times.
To make this stretch harder, bring your knees to your chest for 15–20 seconds at the same time. Do this 3 times, with 30 seconds of rest between each set.
2. Trunk rotation
The trunk rotation can help your lower back feel less tight. It also works your core muscles, like your abs, back, and the muscles around your pelvis.
To do the trunk rotation, you must:
Lay on your back and pull your knees up to your chest so that your body looks like it’s sitting in a chair.
- Exercises to Reduce Lower Back and Knee Pain
- hip abductor muscles
- Seated hamstring stretch
Put your palms down on the floor with your palms facing away from you.
Keeping your knees together and your hands on the floor, gently roll both bent knees to your right side and hold for 15–20 seconds.
Go back to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds.
Do this five to ten times on each side Exercises to Reduce Lower Back and Knee Pain.
Summary
To do the trunk rotation, keep your knees together and bring them up to your chest. Then, roll your knees to one side and hold the position.
3. The Cat-Cow
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The Cat-Cow helps your lower back and core muscles feel less tight and more flexible.
To do the cat-and-cow:
Get on your hands and knees with your knees about the distance between your hips. This is where you’ll start.
Pull your belly button up toward your spine and let your head fall forward to arch your back. This is part of the stretch with the cat Exercises to Reduce Lower Back and Knee Pain.
Hold for five to ten seconds. Your lower back should feel a gentle stretch.
Go back to where you started.
Raise your head and let your pelvis fall forward, bending your back down toward the floor. This is part of the stretch where the cows are.
Hold for 5–10 seconds, and then go back to where you started.
15–20 times, do the Cat-Cow.
You can also do this move while sitting in a chair with your hands on your knees and your feet flat on the floor Exercises to Reduce Lower Back and Knee Pain. This change is a great way to sneak in some stretching while you’re at work.
4. Seated hamstring stretch
People think that tight hamstrings are often a cause of lower back pain and injuries. This move stretches your hamstrings, which loosens up your spine and relieves tightness.
To do the seated hamstring stretch, do the following:
Sit on the floor and stretch out one leg in front of you.
Hook a regular bath towel around your heel at the bottom of your foot.
Gently bend forward at the hips so that your stomach touches your thighs.
Grasp the towel to help bring your belly closer to your legs. Keep your back straight.
Stretch until your lower back and the back of your leg feel a little tight Exercises to Reduce Lower Back and Knee Pain.
Hold for 10 seconds, then take a 30-second break and do it again three times Exercises to Reduce Lower Back and Knee Pain.
You can make this stretch more or less difficult by holding the towel closer or farther from your feet.
As you get more flexible, you can either hold the stretch for a longer time or do less time between reps.
5. Pelvic tilt
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The pelvic tilt is an easy way to loosen up tight back muscles and keep them from getting stiff.
To do the pelvic tilt, you must:
Lay on your back, knees bent, and feet flat on the floor. You can put your hands near the back of your head like you’re about to do a sit-up, or you can put your arms at your sides. Your lower back will be slightly off the floor because of the way your spine is shaped by doing Exercises to Reduce Lower Back and Knee Pain.
Your core will be more stable if you gently arch your lower back and push your stomach out.
Then let go for 5–10 seconds.
While tightening your abdominal and buttock muscles, push your pelvis up a little bit toward the ceiling. You should feel your lower back pressing against the floor as you do this. (Your hips shouldn’t come off the ground.)
Then let go for 5–10 seconds.
Start with 10–15 repetitions every day and work up to 25–30 repetitions.
6. Flexion rotation
Your lower back and buttocks get a good stretch from the flexion rotation.
To do the flexion rotation, you must do the Exercises to Reduce Lower Back and Knee Pain:
Lay on your right side with straight legs.
Your left foot should be hooked behind your right knee as you bend your left leg.
Use your right arm to grab your left knee.
Your left hand should be behind your neck.
Slowly turn your upper body backward by touching the floor with the back of your left shoulder blade. Your lower back should feel a slight stretch Exercises to Reduce Lower Back and Knee Pain.
Ten times through, hold each stretch for 1–3 seconds before moving slowly out of the rotation.
On your left side, repeat steps 1–6.
7. Supported bridge
To do the supported bridge, you’ll need a foam roller or a firm cushion. This move helps relieve pressure on your lower back by lifting you up while you’re supported Exercises to Reduce Lower Back and Knee Pain.
To do the supported bridge, you must:
Lay on your back with your feet flat on the floor and your knees bent.
Put a foam roller or firm cushion under your hips and lift them up.
Relax your whole body against the floor and the foam roller or firm cushion.
Hold for 30–60 seconds and do this 3–5 times, taking 30–60 seconds of rest between each set Exercises to Reduce Lower Back and Knee Pain.
8. Belly flop
Like the supported bridge, the belly flop is a supported way to lift your lower back and relieve pressure on it. You’ll use a rolled-up towel or blanket this time to Exercises to Reduce Lower Back and Knee Pain.
To do the belly flop, you have to:
Roll up a towel or blanket along its length and lay it out in front of you on its side.
Lay on your stomach on top of the towel or blanket so that your hip bones are touching it.
Relax every part of your body. You can move your head in any direction.
Hold this position for one to two minutes, and then do it again one to three times, taking 30 to 60 seconds off between sets.
9. Stretch your heel and calf
This stretch works on your lower leg muscles, especially your calves.
To do this move:
Stand in front of a wall.
Put your hands on the wall and step as far back as you can comfortably go with one foot. Both of your toes should point forward, and your heels should be flat. Your knees should be slightly bent.
Stretch by leaning into it and holding for 30 seconds. Your back leg should feel the stretch of this Exercises to Reduce Lower Back and Knee Pain.
Switch legs and do it again.
Do this stretch on each leg twice.
10. Quadriceps stretch
This stretch focuses on your quadriceps, which are the muscles in front of your thighs. By doing this move, you can help your hip flexors and quadriceps become more flexible Exercises to Reduce Lower Back and Knee Pain.
To do this move:
You can use a chair or a wall for support. Your feet should be about the width of your shoulders.
If you bend one knee, your foot will move up toward your buttocks.
Grab your ankle and gently pull it as far as you can toward your buttocks.
Wait 30 seconds.
Go back to where you started and switch legs.
On each side, do it twice more.
11. Hamstring stretch
This stretch works on your hamstrings, which are the muscles at the back of your thigh.
This stretch should feel good in the back of your leg and up to the bottom of your glutes. When you bend your foot, you may also feel your calves stretch.
To do this move Exercises to Reduce Lower Back and Knee Pain:
For this stretch, you can put a mat under your back for comfort.
Lay on the floor or a mat with your legs straight. Or, you can bend both knees and put your feet flat on the floor if that’s more comfortable Exercises to Reduce Lower Back and Knee Pain.
Raise one foot off the ground.
Put your hands behind your thigh, but below your knee, and gently pull your knee toward your chest until you feel a slight stretch. This should not hurt.
Wait 30 seconds Exercises to Reduce Lower Back and Knee Pain.
Drop down and switch legs.
On each side, do it twice more.
12. Side leg raises
This exercise works both your glutes and the muscles on the outside of your hips. Your hip abductor muscles, which are on the outside of your hips, make it easy for you to stand, walk, and turn your legs. Getting these muscles stronger Exercises to Reduce Lower Back and Knee Pain.
As you get better at this exercise, you can add a 5-pound weight to your ankle and work up to a heavier weight as your leg muscles get stronger.
To complete this task:
Stack your legs on top of each other and lie on your side. Put one hand on the floor in front of you and the other on your head.
Raise your top leg as high as you can without hurting yourself. You should feel it on the side of your hips.
Stop for a moment at the top, and then bring your leg down.
Do two to three sets of ten reps on each leg Exercises to Reduce Lower Back and Knee Pain.
