Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage

Strength and Stretch Exercises for Low Back Health

Importance of Posture

Shown below are a few exercise to help improve the strength, flexibility, and overall health of your back.  While these exercises and stretches will help keep you strong and pain-free, the most important thing is to maintain good posture throughout your day.

Sitting Posture

  • Sit Tall – Adjust your chair and/or computer height if needed.
  • Sit on the edge of your chair and split your feet so one foot is tucked under the chair.

Standing Posture

  • Engage your core and lengthen your body.
  • Engage the back of your shoulders to draw the shoulder blades together slightly and lift the chest.
  • Press through your whole foot and have a slight engagement of your glutes.
  • Slipt your feet if necessary to take pressure off your low back.

Walking Posture

  • Keep core engaged and chest lifted.
  • Swing your arms and move fluidly.
  • Use your glutes to help propel yourself forward.

Daily Practices

Follow these 4 rules everyday to help you keep your back healthy and pain-free.

  1. Move EVERYDAY.  Even if it is just for 15 minutes.  Move your body, use it, that’s what it is designed for.
  2. Stretch.  Maintaining flexibility is important to joint health and pain relief.  The less tightness you have throughout your body, the less tension you will have on your joints and you will be able to move with more fluidity.
  3. Sit as little as possible.  If you have been siting for more than an hour, get up and move around or stretch.
  4. Be aware.  Be conscious of what muscles you are using (or not using).  Keep you core engaged throughout the day.  Let your arms and legs move through the whole range of motion when you walk.  Keep your spine long.

Home Exercise Program – See below for individual videos or play them all by clicking here.


Kneeling Hip Stretch

Hamstring Stretch

Option 1 Lateral Hip Stretch

Option 2 Lateral Hip Stretch

Standing Shoulder and Chest Stretch

Side-bending Stretch

Core Activation

Cat/Cow Spinal Mobility Stretch

Bird/Dog Core Activation

Superman Exercise


Glute (Butt) Activation


Marching Bridge

Prone Hip Extension

Functional Move (Bringing it all together)

Lunge with Core Activation

*Above are recommendations for exercises and stretches for core strength and spinal flexibility and are not meant as treatment.  Please consult your physician if you currently have back pain, especially if your back pain is chronic.