Skip to main content

The 3 Best Exercises to Relieve Low Back Pain | Chiropractor for Low Back Pain in Farragut, TN

Hello, I’m Dr. Matt Tonnos from Courtley Chiropractic, and today I want to demonstrate three simple exercises that can help alleviate low back pain. These exercises are designed to address various components that might be contributing to your discomfort, including joint compression, muscle tension, and potential disc issues.

Exercise 1: Joint Decompression

Purpose: This exercise is aimed at alleviating pain caused by joint compression.


  • Lie on your back on a flat surface.
  • Keep one leg straight and bring the other knee towards your chest.
  • Gently rotate the bent knee across your body, over the straight leg.
  • Hold this position for 8-12 seconds, feeling a gentle stretch and separation in the joints of your lower back.
  • Repeat on the other side.

Tip: Ensure not to overstretch; you should feel a mild stretch, not pain.

Exercise 2: Muscular Stretch for Hips and Pelvis

Purpose: This exercise targets the muscles around the low back, hips, and pelvis, particularly the piriformis muscle, which can affect the sciatic nerve and cause pain.


  • Remain lying on your back.
  • Cross one leg over the other so that your ankle rests on the opposite knee, forming a figure-four shape.
  • Gently pull the thigh of the straight leg towards your torso.
  • Reach your hands underneath the thigh to assist with the stretch.
  • Hold this position, feeling a deep stretch in the hip and pelvic area.

Tip: Perform this stretch slowly and avoid any movements that cause sharp pain.

Exercise 3: Disc Repositioning

Purpose: This exercise is intended to help reposition a bulging or irritated disc.


  • Start by lying flat on your stomach.
  • Prop yourself up on your elbows, creating a gentle arch in your lower back.
  • Maintain this position, ensuring it’s comfortable and pain-free.

Tip: If this position is tolerable, try to sustain it to help reposition the disc. However, do not proceed if you experience pain.

These exercises are designed to provide relief from low back pain caused by different issues. It’s crucial to perform these movements with caution and stop if you experience any pain. For persistent back pain, it’s advisable to consult with a chiropractor to receive a tailored treatment plan based on a thorough assessment of your specific condition.

If you’re struggling with low back pain and need professional advice, don’t hesitate to contact us at Courtley Chiropractic. We’re here to help you achieve the best possible outcome for your spinal health.

Skip to content