The #1 Simplest Exercise For Lower back pain is what we are going to cover on today’s LIVE Presentation. It is difficult to focus on anything else when lower back pain strikes. This pain can take your breath away and make sleeping nearly impossible. In this short presentation, we will cover the #1 simplest exercise for lower back pain…
If you have questions about your own back pain or about something in the presentation please enter that in the comments section below.
Had a ladder collapse or fold under me with me about 4′ above solid a concrete surface. Came down on both feet. No apparent injury. Next day small twinge of spasm pain in the lower back. The second day, increased pain, of the same kind.
Did the exercise you recommended. During the course of the exercise, I felt some tension in the lower back as it pressed against the floor. (I’m very tight, I know I need to stretch.) However, after I got up from the floor, the spasms have gone for now.
Great to hear…Keep us posted as to how this plays out!
Regards
Bill Parravano
(The Knee Pain Guru)
Don’t know yet if this works for me, but it is good to know that there is someone like you who can help with the chronic pain. Thank you.
Hi Debbie
You’re welcome. We’re here when you need more help.
Regards
Bill Parravano
I have been a mechanic for a long time and my lower back is beat up. This stretch relaxed my back and felt tension go away too. Thank you for the video.
That’s great to hear Oscar!
Please reach out when the pain comes back to get more support.
Regards,
Bill Parravano
Laid on my back for 5 minutes with pillows under my knees.
No change; nothing.
Hey Tom
Drink a glass of water and try again…
Bill Parravano (The Knee Pain Guru)
It helped me this morning. Thank you!
Hi Bill,
I have been experiencing lower back and hip area pain for months. I’m not sure of the cause – whether it is from sleeping on my sides or just getting older (I am a very young 58). It is usually worse in the morning and tends to subside very gradually throughout the day. Some days are better than others. I have been doing stretches and clamshell and sideways walking with bands, which I think have been helping, but I have to tell you that your simple exercise of lying on the floor with my calves on the couch for 5 minutes is amazingly effective. Thank you so much!
I’d like to know more about your martial art style, and if there are any instructors of it out here in the South Shore area of Massachusetts (about 20 miles south of Boston.
Hi John
Glad to hear that worked well for your back. You can check out the following link to see if there is anyone training Systema in your area.
https://russianmartialart.com/schoollocator.php
Keep me posted as to how things are going.
Regards
Bill
Bill
Can I use a small pillow to support my neck while lying
on the floor. Also how many times a day can I do this
Thanks
Dennis
Generally, it’s better to NOT to use a pillow for a number of reasons however, try it both with and without to see which feels better. Start out twice a day and see how that goes…
Regards,
Bill
Sharp pain when getting up but felt better in lower back
That’s awesome Matt…
As your body let’s go of tension you being to gain more awareness of underlying painful tension patterns your body has been covering up for sometime now.
Where did you feel the sharp pain when you got up?
Regards,
Bill Parravano
(The Knee Pain Guru)
Thank you Bill I just tried your your method with an adjustment. My adjustment is that I am in rehab for neck surgery and they have assigned me a wheelchair where I can lower it back to a flat level and have put a pillow underneath my legs to level them out. I’ve tried it once and we’ll do it at least twice a day as you suggested. I will keep you updated. It did relieve some of the aching that was going on actually a lot! I will keep you in touch. Michael
Excellent Michael!
You’re on the path now…
Looking forward to your ongoing feedback.
Regards
Bill
Didn’t do a damn thing
Thanks for your comment Mark…
Our ability to help is directly related to both the quality of your questions and your feedback.
Regards,
Bill
Hi Bill,
I stumbled across this page and video in desperation for some relief from my lower back. I had a slip on ice and like many others, went days with no symptoms. Woke up last Saturday and felt like a horse kicked me in my lower back. I’ve tried OTC pills, ice and heat, rest, light exercise (walking and stairs) and no relief.
I just did the 5 minute exercise and for the first minute wanted to vomit, but after that initial 60 seconds it actually started to feel, normal again.
I”m tender from the bruises but have to say this quick 5 minute exercise got me back to 75% of my old self for the morning. How often can/should we do this? And most importantly, THANK YOU!!!!
Hi Steve
That’s awesome! You’re welcome. You can do this as often as necessary to relieve your back pain.
Feel free to share with everyone you know and if you’d like more support absolutely reach out as we’ve got plenty more where that came from.
Regards
Bill Parravano
(The Knee Pain Guru)
I tried it and it worked. Does this have anything to do with flexibility and mobility? I’ve been using a slide board to open and strengthen my hip flexors. I want to know the whys and hows bc I’m a scientist and skeptic. – haha. Thank you very much!
This can have an effect on both flexibility and mobility. You’re essentially changing the neurological signaling to move the nervous system into a parasympathetic state to speed recovery. How’s that for the scientist/skeptic?
In the first few minutes, lower back was still tight. did a few butt lifts for last 2 minutes, got up and vacuumed, feels much better. still feels tight. i will practice it daily. thank you
Began exercise being sceptical about results. Read others comments during the five minute exercise on bed with pillows. While getting off bed, it hurt and I remained sceptical until I stood up. Much to my surprise, even though back had pain, it was lessened and my wife pointed out I stood much straighter. Thanks for your help. I’ll continue with this easy and simple exercise.
You’re welcome Douglas…Keep us posted…
Regards
Bill Parravano
(The Knee Pain Guru)
Felt much less tension and pain. I overworked my back muscles. For about two weeks it was bad and this simple exercise works great.
Hi Glenn
We addressed your situation in the latest “Ask Dr. Beck” on Wednesday July 21, 2021
Here’s the link to check it out:
https://youtu.be/tyAgIiW1cjc
Regards
Bill Parravano
Hi Bill,
your video was a little confusing in terms of how to do it with the couch–thankfully another commenter clarified. You’re supposed to lay on the floor with your calves on the couch. Yes?
I’ve been having lower back pain nearly every day for over a month now. Usually when that happens my chiropractor helps, and it disappears for a very long time. I currently have no time to go see him, so I looked for alternate help and found your video.
Here’s my experience: it hurt lying down (the action of lying down), then there was relief, although about midway through the five minutes a burning pain returned for a few seconds. Upon getting up it seemed slightly better, and now, sitting on my chair at my desk again, it’s slightly better. I will keep trying this and see if it can eventually give me stronger relief, and more permanent relief, since the pain is returning some as I write this.
Hi Elli
We addressed your question in the latest “Ask Dr. Beck” on Wednesday July 21, 2021
Here’s the link to check it out:
https://youtu.be/tyAgIiW1cjc
Regards
Bill Parravano
Hi Elli
Dr. Beck addressed what was going on in your body doing the lower back exercise.
Here’s the link to listen/watch: https://youtu.be/Ks51kB0Tly0
Regards
Bill Parravano
Hello Bill,
I just tried this simple exercise for lower back pain.I laid down on the floor with pillows for 5 minutes. Set the timer and focused on my breathing.
After a few minutes the sharp pain started going away I was able to stand up without the feeling of breaking my back and started making breakfast for my daughter. I’ll continue with this amazing exercise.So glad I found your video.
THANK YOU so much!!!
Hi Ale
Dr. Beck and I mentioned your situation in our last “Ask Dr. Beck”…
Here’s the link to listen/watch:
https://youtu.be/Ks51kB0Tly0
Regards
Bill Parravano
Hello, I’m going to try this at home tonight. I want to try the couch method. but had a question. Do you lay on the floor and put your legs up on the couch or are you laying on the couch? Thanks 🙂
Hi Megan
Dr. Beck went into further detail answering your question in our latest edition of “Ask Dr. Beck”
Here’s the link to watch: https://youtu.be/Ks51kB0Tly0
Regards
Bill Parravano
I cannot thank you enough! Your method most definitely works! I recently injured myself exercising at home and adamantly searched for a way to treat my lower back pain, until I came across your post. During the 5 minute stretch I definitely felt some moderate pain in the afflicted area, but standing up afterwards – nothing. No pain whatsoever. It felt a little to good to be true at first so I continued the process two more times to solidify my results. After weeks of pain and only doing this 3 times I now I feel better than ever.. After attempting multiple different stretching methods, I’m relieved to know that there’s an easy one out there that works!. Thanks again.
Awesome Gavin!!!
It worked!!!! Wow- feels better-more movement now. Thank you!
That’s Great Anne!
You’re welcome…
It worked cherry for me first time. Dozed a bit so did twelve minutes, feet on chair
Excellent Mike!
What were you dealing with before?
Regards
Bill Parravano
(The Knee Pain Guru)
Have had lower back pain on and off for years. Has gotten worse since I am aging and my job has me sitting all day at a computer. Not sure if it is sciatica or what. Never went to the Dr. or a Chiropractor. Tried stretches and exercises for my core, lower back and hips. Motrin stopped working so I happen to stumble across your video and I immediately tried it with laying on the floor and calves on the couch.
Was very skeptical but I figured what the hell. It helped about 75% just that first time. I will continuing this a few times a day and let you know how it goes.
Thank you it helped me will see how long the relief lasts.
I just tried this exercise and found immediate relief during it. When I got up I was still relaxed for a few minutes and then the pain came back again but I for sure will include it in my morning stretching routine. Any other suggestions will be gladly welcome
Hi Sue
It’s important to understand this is like playing the first move in a chess match with your body. Making sure you’re properly hydrated is going to key in this process. Feel free to reach out if you’d like more support.
Regards
Bill Parravano
I was very surprised how well it worked. Thanks. Now if there was something to relieve neuropathy
pain in my feet that would be a game changer.
Hi Brian
Thanks for the feedback. Yes, relieving pain can be quite simple and easy to address. I’d be happy to jump on a call and go over some remote options we have to help you with your neuropathy pain.
Send an email to bill@thecomellafoundation.org and I’ll get you over a link to my online calendar.
Regards
Bill
Hi, This worked well. At first iit was difficult to get up but once I moved around for a bit of time, there was an improvement in the pain. Thank you
Great Lorrie
So glad it worked for you. Please let us know if you’d like more support as we have remote options available.
Regards
Bill
I’m 80, but always more like 65. I was a regular at the gym and lifted weights at night while watching TV. I never thought back pain could ruin my life. Now I’m more like ninety. My husband has moved into the guest room, because me getting up to go to the bathroom and down again is a real shitshow! Here’s my question: there is no chance at all that I can get down on the floor. Will doing your exercise on my bed with pillows work for an extreme case in age and severity? I’ve been a near-invalid for 2 months now. Oddly, I’m comfortable lying on my back.
Patricia
Yes, doing this exercise in bed would be a start…There’s much more to this and we’ve got much more support for you when you’re ready.
Regards
Bill Parravano
(The Knee Pain Guru)
Hi Bill, I tried your Back deal i laid on the floor and put my legs up on the couch with mt butt against the couch. I am not sure how I felt but I did not feel any worse. my questions is. HOW OFTEN DO YOU DO THIS BACK DEAL?
Please advise
Hey Frank
You’ll do the exercise for how long and frequently it creates comfort in your back.
Keep me posted as to how it all goes.
Regards
Bill
I just tried this as my lumbar spasm came out of nowhere this morning (and I have never had anything like that before) and I tried this 5 minute thing and it MADE my back spasm MUCH WORSE! Now I have to start over to figure out how to resolve this. Do NOT do this!
Anne
Sounds like you’ve had a lot going on before you tried this position of comfort. Without knowing more details on your back spasm it would be difficult to figure out what would need to be done to get your back out of pain.
Feel free to share with us more about what’s been happening over the past day or so leading up to your lumbar spasm…
Regards
Bill
how often should you do the baclk excerise.
Hi Tom
Work with your back in that position at least once a day and more often when it hurts.
Keep us posted as to how it goes!
Regards
Bill
Helped immediately! Thank you so much!!
Great Marcie!
So wonderful to hear…
What have you been dealing with?
Regards
Bill
Before doing the exercise I had a burning sensation on my lower back. Just near the top of my glute. I didn’t feel anything after. How many times do I have to do this if it comes back?
Hi Yancy
You would do it as many times as is necessary to make sure it doesn’t come back.
Regards
Bill
I just tried this for the first time. I do feel some relief. If I do this a few times a day, will the relief increase or only once a day?
Hi Arlene
Yes, try the position a few times a day and then report back in as to how it goes…
Regards
Bill
Just to let you know this worked and my back feels much better.
That’s great to hear Angelo!
Keep us posted as to how things continue to go…
I laid on my back on the living room rug, with my lower legs up on the couch–the “astronaut” position. After five minutes, I got up and I think my lower back feels somewhat better. I don’t know if it’s just my imagination, or how long the effect will last. I am skeptical by nature but I have hope for this technique and will do it a few times a day and see what happens. Thanks.
Hi Cary
It appears you’ve been doing this for several weeks now…
How are things going?
Regards
Bill
I realize this is an old post but wanted to show that I tried your method. It was very relaxing for my lower back as I did it and I felt like a bit of the pain in my back diminished but did not go away. I will be incorporating this into my recovery stretching routine from now on.
Dude I’m not sure how such a simple process could give such a big result. I’m still in shocks!!! I literally could hardly get up this morning …
I went to the bathroom and was skipping through my phone and came across your video. I started reading the comments before I attempt to try this maneuver. I slowly walk downstairs put a pillow on my couch scoot up to it put my legs up and stayed there for 10 minutes. I still can’t believe where the pain went.
I had an accident a few years back and I had lower back pain every so often came on and gotten goes away after weeks of treacherous pain. Not sure how long this will last for but I still can’t believe just a simple step and I can feel any pain. I am actually going to the gym right now I’m going to try the sauna first and then we’ll go from there.
Gregory
That’s great to hear! I’ve got a program that can provide more support if you’re interested…
Regards
Bill
I noticed that I feel relaxed and looser after doing as suggested in video. My issue is back stiffness (hip, and neck too) I ski (never hurts my back), walk, garden, etc. I do yoga which I like, but I seem to tighten up the next day and then if I sit my back gets really stiff.
Hi Mace
That’s great you’re noticing a difference. There may be other factors going on like dehydration (drink more water) or deficient minerals (try some Original Gatorade – https://www.thekneepainguru.com/the-original-gator-aid/)…Try those 2 and report back your results…
Regards
Bill
Hi Bill,
I have a mild disc space narrowing at L4-5 with a 4mm central protrusion. This morning, I had a painful spasm which has caused lower back stiffening and pain. I just tried your method of lying on floor with legs on couch (90 degrees) and seems to have worked to slightly reduce pain and increase flexibility. Do you recommend doing on a daily basis?
Thanks!
Hi Asli
Yes, try this exercise daily and sometimes even multiple times per day. Report back your results and we can go from there.
Regards
Bill
before the exercise its like a hot knife slicing horizontally across my lower back
after the exercise nothing changed..
Hi Michael
Adjusting the heights of the pillows may be helpful…
What did you have going on with your back? Did you have a diagnosis from a doctor?
Let me know…
Bill
Why don’t you show it practically to help us learn it practically.
Hi David
Here’s a video that may be more helpful for you.
Give it a try and let me know how it goes:
https://youtube.com/shorts/VhNAFRAnQQ8?feature=share
Regards
Bill
Didn’t feel any differance
Hi Carol
Looking adjusting the height of the pillows for better results…
lmk
Bill
Aperiodic lower back pain almost-64 year old cyclist here. Did the lying down with knees supported and my back felt MUCH
Hi Richard
That’s great to hear! Make sure to keep this up for continued relief. There’s more we can look at to make sure riding your bike is as comfortable as ever.
Regards,
Bill