{"id":18189,"date":"2023-07-06T13:51:19","date_gmt":"2023-07-06T11:51:19","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=18189"},"modified":"2023-07-07T13:02:58","modified_gmt":"2023-07-07T11:02:58","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/lower-back-pain\/exercises\/","title":{"rendered":"Lower Back Pain Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_1495707569\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-1479231617\">\n\n\t<div id=\"col-1460756641\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_1846153588\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:56.25%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_header_image_16082022_liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Closeup of a young woman touching her lower back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_header_image_16082022_liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_header_image_16082022_liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_header_image_16082022_liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_header_image_16082022_liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1846153588 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1460756641 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1460863951\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\">\u00a0<\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">exercises For Lower Back Pain at Home<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-100813636\">\n\n\t<div id=\"col-1487905738\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Lower Back<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1487905738 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1118944515\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">None<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1118944515 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1287696567\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1287696567 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1460863951 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1495707569 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_1495707569 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_1495707569 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-1293889463\">\n\n\t<div id=\"col-1143358317\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-750571840\">\n\n\t<div id=\"col-922993606\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-1739048549\">\n\n\n\t<div id=\"col-357087706\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-1593177682\">\n\n\n\t<div id=\"col-1500818382\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1529248800\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1529248800 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1500818382 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1860322895\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1767766926\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1767766926 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1860322895 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1739048549 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-288565470\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-282179972\">\n\n\n\t<div id=\"col-721948949\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:#839082;\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2219806927\" class=\"text\">\n\t\t\n\n<h3 class=\"uppercase\"><span style=\"font-size: 135%;\" data-text-color=\"white\">download your Free pdf Guide<\/span><\/h3>\n\t\t\n<style>\n#text-2219806927 {\n  color: rgb(255,255,255);\n}\n#text-2219806927 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_724420180\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png\" class=\"attachment-large size-large\" alt=\"The Liebscher &amp; Bracht Back Pain Guide\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_724420180 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-4058334842\" class=\"text\">\n\t\t\n\n<p>Get more easy-to-follow exercises for back pain that you can do from the comfort of your home.<\/p>\n\t\t\n<style>\n#text-4058334842 {\n  color: rgb(255,255,255);\n}\n#text-4058334842 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<a href=\"#download\" class=\"button primary is-larger\"  style=\"border-radius:99px;\">\n\t\t<span>download now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\"><span style=\"font-size: 115%;\">Discover the best exercises to treat your pain - for free!<\/span><br \/><\/span><\/strong><\/p>\n<p>Join over <strong>2.5 million<\/strong> people worldwide who are already using our unique therapeutic techniques.<strong> Download our FREE PDF guide<\/strong> with 6 <strong>simple exercises<\/strong> for back pain and see the results for yourself!<\/p>\n<p><strong>Start your pain-free life now. <\/strong><\/p>\n<p><div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-back-pain' id='hsForm_ece89108-dc33-4e87-b0a7-0d5563065004' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='ece89108-dc33-4e87-b0a7-0d5563065004'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='back-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-721948949 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-172085655\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/lower-back-pain\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Flower-back-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2022%2F08%2Flower_back_pain_exercises_featured_image_16082022_liebscherbracht.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Flower-back-pain%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Flower-back-pain%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-172085655 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1851127514\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><span style=\"font-weight: 400;\">You spent an afternoon helping someone move house. Boxing, bending, lifting, and lugging. Now you can\u2019t turn to the side because you\u2019ve sprained a muscle in your lower back. Getting up from a chair seems to take more effort than climbing a mountain, and you wonder if you\u2019ll ever be able to move like you used to. If your first thoughts are, <i>\u201cGuess I\u2019ll stay in bed and take some painkillers,\u201d <\/i>it\u2019s time to change your thinking. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although you may not feel like exercising, the right kind of physical activity is exactly what your back needs. Staying active can decrease the intensity of your pain and help you recover faster than on bed rest. (Which may make your pain worse.) And those painkillers? The long-term results of using medication for lower back pain are mixed.<sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-1\">1)<\/a><\/sup><\/span><\/p>\n<p><strong>Lower back pain is reason #2 for missing work<\/strong> <i><span style=\"font-weight: 400;\"><sup><a href=\"#\" class=\"lnb-footnote-anchor\" data-group=\"lnb-footnote-2\">2)<\/a><\/sup> <\/span><\/i><span style=\"font-weight: 400;\">and one of the most common causes of people seeking medical attention. We\u2019ve developed two stretching exercises that target the lower back muscles and fascia: a quick 2-minute stretch and a program that takes about 6 minutes. You can do the routines together or separately. These exercises can help you relieve pain and regain your range of motion and flexibility. <a href=\"#video\">Jump to our routines<\/a> to start exercising, or keep reading to learn more about your lower back and lower back pain.<\/span><\/p>\n<h2>Causes of Lower Back Pain<\/h2>\n<p><span style=\"font-weight: 400;\">The lower back \u2014 a.k.a the lumbar region \u2014 carries most of our upper body weight and helps us twist and bend. If you could see inside, you\u2019d find the five largest vertebrae of your spine. In between each vertebra are circular, rubbery pads called intervertebral discs. These discs protect our spine when we move and absorb shock. You\u2019d also see the tendons that attach the muscles to your spinal column, ligaments that stabilize the vertebrae, and nerves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because our lower back is so complex, it is vulnerable to injury. The following injuries and conditions are common causes of lower back pain:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Straining a muscle or tendon, or spraining or tearing a ligament. These injuries can happen if you lift heavy objects incorrectly.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Arthritis.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bone fractures.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">A slipped disc, bulging disc, or torn disc.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spinal stenosis. This is a condition that occurs when the space in your spinal canal narrows, and the nerves are pinched or become irritated.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spondylolisthesis. This is a condition that occurs when one of your vertebrae slides forward and moves onto the vertebra below it. <\/span><\/li>\n<\/ul>\n<h2>Symptoms of Lower Back Pain<\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mild discomfort to severe pain in your lumbar region. The pain may be dull, sharp, or an ache. It may radiate to your buttocks or down the back of your leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain that keeps you from sleeping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle spasms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You find it difficult to straighten your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing after sitting takes more time and effort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You find it difficult to walk.<\/span><\/li>\n<\/ul>\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-478947801\">\n\n\t<div id=\"col-2113863087\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><span style=\"font-weight: 400;\">To maximize the benefits of our routines, exercise intensely and intelligently. Challenge yourself to stretch at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch to the point that your breaths become short and shallow or you find that you\u2019re holding your breath or clenching your teeth.<\/span><\/p>\n<h2><a id=\"video\"><\/a>The 2-Minute Stretch for Lower Back Pain<\/h2>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/yAO4mo7flSI?\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Hip Flexor Stretch\" ><a name=\"step-one-1\"><\/a><\/span>\n<h3>Hip Flexor Stretch<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet shoulder-distance apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cup the bottom of your buttocks with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Flex your stomach muscles as if you were pulling your belly button in, and push your groin forward with your hands.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll feel a stretch in your hip flexors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, push your groin forward until the stretch reaches peak intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 to 2.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-center\"  id=\"row-1978898968\">\n\n\t<div id=\"col-770669824\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-1586959813\">\n\n\t<div id=\"col-943868407\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-954295978\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-205789508\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-824825264\">\n\n\t<div id=\"col-1576858338\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2><a id=\"video\"><\/a>The 6-Minute Stretch for Lower Back Pain<\/h2>\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/qJgKXMK4lLw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-2036209321\">\n\n\t<div id=\"col-1612369396\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-651828211\">\n\n\t<div id=\"col-1143727279\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_1013758250\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercises_for_lower_back_pain_exercise_1_16082022_liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A young woman is lying on the floor, she&#039;s pressing her spine against the floor.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercises_for_lower_back_pain_exercise_1_16082022_liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercises_for_lower_back_pain_exercise_1_16082022_liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercises_for_lower_back_pain_exercise_1_16082022_liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercises_for_lower_back_pain_exercise_1_16082022_liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1013758250 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-752837382\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Exercise 1: Spinal Press\" ><a name=\"step-one-2\"><\/a><\/span>\n<h3>Exercise 1: Spinal Press<\/h3>\n<ul>\n<li data-pm-slice=\"1 1 &#091;\"bulletList\",{},\"listItem\",{\"quillNestingLevel\":0}&#093;\">Lie on your back and bend your legs at a 90\u00b0 angle.<\/li>\n<li data-pm-slice=\"1 1 &#091;\"bulletList\",{},\"listItem\",{\"quillNestingLevel\":0}&#093;\">Press your chin into your chest and press the back of your neck (cervical spine) against the floor.<\/li>\n<li><span style=\"font-weight: 400;\">Pull your abdominal muscles in to press your lower back against the floor. At this point, you should be pressing your entire spine against the floor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Very slowly straighten your legs.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hold the position for about 1 minute.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Finish and slowly roll onto your stomach. This is the starting position for the next exercise.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-106080488\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1279536036\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_exercise_2_16082022_liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A young woman is lying on her stomach propping her torso up on her forearms.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_exercise_2_16082022_liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_exercise_2_16082022_liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_exercise_2_16082022_liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_exercise_2_16082022_liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1279536036 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-105194523\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-3\" data-bullet=\"true\" data-link=\"#step-one-3\" data-title=\"Exercise 2: Back Extension\" ><a name=\"step-one-3\"><\/a><\/span>\n<h3 id=\"exercise1-2\">Exercise 2: Back Extension<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prop yourself up on your forearms and slowly lift your upper body into a back extension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;ll feel pressure on your lower back; this is normal. <\/span><i><span style=\"font-weight: 400;\">If this position hurts your lower back, slide your forearms forward.\u00a0<\/span><\/i><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Keep your shoulders down.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you feel the pressure release, straighten your arms, so you&#8217;re propping yourself up with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, relax your lower back. Continue for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come out of the position and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1226360412\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_961319953\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercise_for_lower_back_pain_exercise_3_16082022_liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"A young woman is sitting on the floor, she&#039;s grabbing her feet and pulling her upper body forward.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercise_for_lower_back_pain_exercise_3_16082022_liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercise_for_lower_back_pain_exercise_3_16082022_liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercise_for_lower_back_pain_exercise_3_16082022_liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/exercise_for_lower_back_pain_exercise_3_16082022_liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_961319953 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1091967648\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-4\" data-bullet=\"true\" data-link=\"#step-one-4\" data-title=\"Exercise 3: Forward Bend\" ><a name=\"step-one-4\"><\/a><\/span>\n<h3>Exercise 3: Forward Bend<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sit on the floor and bring the soles of your feet together. Let your right knee and left knee fall to the sides.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab your feet with both hands, round your upper back, pull your stomach in, and let your head hang.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let gravity pull your upper body towards the floor. Only go as far forward as feels comfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On each exhale, intensify the stretch by pulling yourself closer to your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1.5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly sit up and finish.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-1268317016\">\n\n\t<div id=\"col-2113910114\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><span style=\"font-weight: 400;\">Perform our lower back pain exercises 6 days a week and leave 1 day for rest. When your pain subsides and your range of motion and flexibility return, you can adjust how often you exercise.<\/span><\/p>\n<div class=\"row\"  id=\"row-1613625473\">\n\n\t<div id=\"col-1069562579\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1473363831\">\n\t\t<a class=\"\" href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=bild&#038;itm_source=encyclopedia-subpage&#038;itm_campaign=en.roi.shop-homepage-&#038;itm_content=compendium-lower-back-pain-exercises&#038;itm_term=conclusion\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:85%;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg\" class=\"attachment-large size-large\" alt=\"Photo of Liebscher &amp; Bracht&#039;s pain-relieving products.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2023\/04\/full-product-range-2023-12042023-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1473363831 {\n  width: 96%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-372101855\" class=\"col medium-5 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3>Visit Our Shop.<\/h3>\n<p><span style=\"color: #282828;\">Have you watched one of our videos and thought, <em>&#8220;Roland is using a cool tool! Where can I buy one?&#8221;\u00a0<\/em>You can find all the pain-relieving tools Roland uses in his videos in our online shop. Check it out.\u00a0<\/span><\/p>\n<a href=\"https:\/\/shop.liebscher-bracht.com\/en\/?itm_medium=button&#038;itm_source=encyclopedia-of-pain&#038;itm_campaign=en.roi.shop-homepage-&#038;itm_content=compendium-lower-back-pain-exercises&#038;itm_term=conclusion\/\" target=\"_blank\" class=\"button primary lowercase\" rel=\"noopener\"  style=\"border-radius:99px;\">\n\t\t<span>Take me to the shop<\/span>\n\t<\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1612369396 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-861325870\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<div id=\"footnotes\" class=\"hac-scroll-to\"><div id=\"lnb-footnotes-container\"><h3 class=\"lnb-footnotes-title-h3\"><span class=\"lnb-foonotes-title\">Sources & Studies<\/span><\/h3><div class=\"lnb-footnotes-content \"><ul><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-1\">&uarr;1<\/a> Hooten, W. M., & Cohen, S. P. (2015). Evaluation and Treatment of Low Back Pain: A Clinically Focused Review for Primary Care Specialists. Mayo Clinic proceedings, 90(12), 1699\u20131718. https:\/\/doi.org\/10.1016\/j.mayocp.2015.10.009.<\/li><li><a href=\"#\" class=\"lnb-footnote-item\" data-group=\"lnb-footnote-2\">&uarr;2<\/a> Joaquim A. F. (2016). Initial approach to patients with acute lower back pain. Revista da Associacao Medica Brasileira (1992), 62(2), 186\u2013191. https:\/\/doi.org\/10.1590\/1806-9282.62.02.188.<\/li><\/ul><\/div><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_1183866075\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1618948782\">\n\n\n\t<div id=\"col-1587828858\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3492026611\" class=\"text\">\n\t\t\n\n<h2 class=\"uppercase\"><span style=\"font-size: 110%;\">Get More Exercises For Back Pain<\/span><\/h2>\n<p><span style=\"font-size: 115%;\">Download our<strong> FREE PDF GUIDE<\/strong> and start relieving your back pain now.<\/span><\/p>\n\t\t\n<style>\n#text-3492026611 {\n  text-align: center;\n  color: rgb(255,255,255);\n}\n#text-3492026611 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"is-divider divider clearfix\" style=\"margin-top:1.2em;margin-bottom:1.2em;max-width:0px;height:0px;\"><\/div>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1587828858 > .col-inner {\n  margin: 0px 0px -16px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1701312022\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_2133095881\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:55%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png\" class=\"attachment-original size-original\" alt=\"The Liebscher &amp; Bracht Back Pain Guide\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/03\/Back-Pain-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_2133095881 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1701312022 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1721483137\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3991692180\" class=\"text orange\">\n\t\t\n\n<strong>All gain. No pain.<\/strong> <div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-back-pain' id='hsForm_ece89108-dc33-4e87-b0a7-0d5563065004' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='ece89108-dc33-4e87-b0a7-0d5563065004'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='back-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div>\n\t\t\n<style>\n#text-3991692180 {\n  color: rgb(255,255,255);\n}\n#text-3991692180 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1721483137 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1183866075 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: #839082;\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\n\t<section class=\"section\" id=\"section_920461817\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row\"  id=\"row-329156302\">\n\n\t<div id=\"col-1157312225\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>If you have lower back pain, you might also be interested in:\u00a0<\/h2>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-965617612\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_featured_image_16082022_liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Closeup of a young woman touching her lumbar back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_featured_image_16082022_liebscherbracht.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_featured_image_16082022_liebscherbracht-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_featured_image_16082022_liebscherbracht-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/08\/lower_back_pain_exercises_featured_image_16082022_liebscherbracht-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3 data-text-color=\"secondary\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/\" target=\"_blank\" rel=\"noopener\">Back Pain<\/a><\/h3>\n<p>This deep-dive Encyclopedia Article is everything you need to know about the structure of your spine, different types of back pain, causes, and treatment options.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/back-pain\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Become a Back Pain Expert<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-694505543\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spinal-stenosis\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/12\/spinal-stenosis-exercises-featured-image-09122021.jpg\" class=\"attachment- size-\" alt=\"A man with lumbar spinal stenosis is touching his back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/12\/spinal-stenosis-exercises-featured-image-09122021.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/12\/spinal-stenosis-exercises-featured-image-09122021-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/12\/spinal-stenosis-exercises-featured-image-09122021-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/12\/spinal-stenosis-exercises-featured-image-09122021-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spinal-stenosis\/exercises\/\" target=\"_blank\" rel=\"noopener\">Spinal Stenosis Exercises<\/a><\/h3>\n<p>If you have spinal stenosis, you know how limiting the condition is. This 7-minute exercise takes the pressure off of your nerves and relieves back and leg pain.\u00a0<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spinal-stenosis\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Relieve Back &amp; Leg Pain<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-4904514\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\t<div class=\"box has-hover   has-hover box-text-bottom\" >\n\n\t\t<div class=\"box-image\" >\n\t\t\t<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spondylolisthesis\/exercises\/\" target=\"_blank\" rel=\"noopener\" >\t\t\t<div class=\"image-cover\" style=\"padding-top:56.25%;\">\n\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/04\/spondylolisthesis-exercises-header-image-26042022-liebscherbracht.jpg\" class=\"attachment- size-\" alt=\"Closeup of a woman sitting on a bed, she&#039;s touching her lower back.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/04\/spondylolisthesis-exercises-header-image-26042022-liebscherbracht.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/04\/spondylolisthesis-exercises-header-image-26042022-liebscherbracht-300x300.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/04\/spondylolisthesis-exercises-header-image-26042022-liebscherbracht-150x150.jpg 150w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/04\/spondylolisthesis-exercises-header-image-26042022-liebscherbracht-768x768.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\t\t<\/div>\n\n\t\t<div class=\"box-text text-center\" >\n\t\t\t<div class=\"box-text-inner\">\n\t\t\t\t\n<h3><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spondylolisthesis\/exercises\/\" target=\"_blank\" rel=\"noopener\">Spondylolisthesis Exercises<\/a><\/h3>\n<p>Spondylolisthesis causes chronic lower back pain. This routine can help relieve discomfort and put your slipped vertebra back where it belongs.<\/p>\n<a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/spondylolisthesis\/exercises\/\" target=\"_blank\" class=\"button primary is-link is-large lowercase\" rel=\"noopener\"  >\n\t\t<span>Help Spondylolisthesis Pain Now<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_920461817 {\n  padding-top: 70px;\n  padding-bottom: 70px;\n  background-color: #f5f1e9;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":18193,"parent":18386,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-18189","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=18189"}],"version-history":[{"count":91,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18189\/revisions"}],"predecessor-version":[{"id":21606,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18189\/revisions\/21606"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/18386"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/18193"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=18189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}