Nine Chiropractic Exercises for Lower Back Pain Relief

By: Dr. Ellis Schauder|October 20, 2022

Are you struggling to address lower back pain on your own? Call (407) 275-6700 to learn more about chiropractic exercises for lower back pain or receive premiere chiropractic care from Schauder Chiropractic & Wellness Center!

As we age, it’s natural for various aches and pains to emerge that weren’t bothersome during our youth. While these ailments are different for everyone, one of the most common pains of aging is lower back pain. Over 80% of Americans will suffer from chronic lower back pain at some point in their lives.

Fortunately, you have various solutions to this pain that don’t just involve medical fixes like cortisone shots. Learning chiropractic exercises for lower back pain is one of the best ways to take pain management into your own hands. If these exercises don’t serve your pain enough, see Orlando’s trusted auto accident doctor with years of experience in chiropractic care.

Causes of Lower Back Pain

Lower back pain has both natural and self-inflicted causes. Learning about these causes at a young age can help you avoid the frustration of lower back body pain.

One of the leading causes of lower back pain is aging. As we age, our spines compress, and the distance between spinal discs shrinks. This compression can cause additional friction and wear away spinal cartilage, causing decreased flexibility, function, and lower back pain.

Another leading cause is weight gain. With nearly half of Americans battling obesity, it’s no wonder that weight gain is a primary perpetrator of lower back pain and other chiropractic issues. Even if you already struggle with these chronic issues, losing weight could help alleviate your pain.

Finally, poor posture is one of the leading causes of this pain. Improving your posture while sitting and walking is a great way to maintain alignment and avoid developing chronic pain.

How Chiropractic Exercises Can Help

Believe it or not, a simple routine of chiropractic exercise can help alleviate lower back pain. However, like any routine, the effects won’t carry over multiple days unless you prioritize repetition and habit formation. 

Remember that a simple exercise for pain relief is not the same as a workout routine. If you struggle with chronic pain, especially back pain, consult your chiropractor and doctor before beginning an intense new workout routine. Suddenly partaking in strenuous weightlifting or cardio could exacerbate your issues if you perform exercises incorrectly.

Nine Exercises for Lower Back Pain Relief

These low-risk chiropractic exercises for lower back pain provide a simple method of pain relief without resorting to other medical solutions. Always consult your chiropractor and doctor if these increase your pain or discomfort.

Pelvic Tilt

Begin in a generic meditative starting position by lying on the floor with your feet planted, knees bent, and entire back on the ground. While lying down, press the small of your back on the floor and lift the bottom part of your pelvis; it should feel like a crunch. Hold this position for 20 to 30 seconds, focusing on the stretch more than the abdominal tension.

Knee to Chest

Begin in the same starting position as the previous exercise. Lift your feet off the floor to wrap your arms around your knees, hugging them. Use your arms to bring your knees closer to your chest, focusing on the stretch in your lower back.

Supine Bridge

Another abdominal exercise that is useful for pain relief is the supine bridge. 

Assume the same starting position as the last two exercises. Press your palms and heels into the floor, creating the momentum to lift only your pelvis into the air. Maintain a straight diagonal line from the top of your knees to your chest for about ten to 20 seconds.

Butterfly Pose

Thigh pain is one of the leading causes of lower back pain. The butterfly pose releases thigh tension. 

Sit in with your butt firmly planted on the ground. Bring your legs together like you’re about to cross them but instead, touch your heels together, creating a butterfly shape with your legs. Press gently into your knees to increase the thigh stretch.

Supine Twist

Execute the exact instructions for the knee-to-chest exercise. However, bring your knees to your chest and twist them to the right or the left without letting your lower back leave the ground. Note that bringing your knees to the floor is unnecessary as this could hurt your lower back further.

Child’s Pose

Sit on your knees with the bottom half of your legs tucked under you. Curl down, extend your arms to the floor, and reach forward without allowing your legs to leave the ground. This stretch should provide significant lower back relief.

Cobra Pose

Lay with your stomach on the floor. Place your hands on either side of your shoulders. Push up to create a position similar to that of a cobra. Use your arms to create a more significant stretch and provide greater relief.


Position yourself with your hands underneath your shoulders and knees underneath your hips. Curl in your abdomen without doing a full crunch, then reverse the contraction. These stretches provide alternative points of tension and release that significantly impact lower back pain.

When It’s Time to See a Doctor

Chiropractic exercises can help lower back pain, but it’s crucial to know when to see a doctor. If these exercises increase your pain, you should not continue performing them. 

While these chiropractic exercises are low risk, nerve damage or more severe injuries will not respond to the stretches. Continuing the practices despite pain increases your chances of injury. Ask your chiropractor or doctor if your pain symptoms worsen significantly or sharpen over time. 

Receive Expert Chiropractic Care from Schauder Chiropractic & Wellness Center

To learn about why runners need chiropractic care or more chiropractic exercises for lower back pain, call (407) 275-6700. At Schauder Chiropractic & Wellness Center, we pride ourselves on helping patients improve their pain and quality of life. Schedule a session with one of our chiropractic caregivers today.

About The Author: Dr. Ellis Schauder

Dr. Schauder graduated with a Bachelor of Science in Biology from the State University of New York at Stony Brook. Consequently, he graduated with a Doctor of Chiropractic (D.C.) degree from New York Chiropractic College. He completed post-graduate studies in the areas of radiology, impairment rating and chiropractic orthopedics. Dr. Schauder is licensed in the states of Florida and New York.