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Lumbar Strain (Weight Lifter's Back)
Use this lower back rotation exercise to strengthen your back muscles and improve your spine's flexibility.
Follow these steps:
Lie flat on the floor. Bend your knees and keep your feet flat on the floor.
Allow yourself to relax and become comfortable in this position.
Let both knees drop to 1 side, getting them as close to the floor as possible without forcing them. Only go as far as you are comfortable. Turn your head in the opposite direction as your knees. Try to keep your arms and shoulders flat on the floor.
Hold this position for 10 to 30 seconds, and then switch sides. Repeat the exercise for at least 3 to 5 times on each side.