Exercise For Lower Back Pain| Dr Chen Tai Ho | Malaysia

Welcome to Premier Clinic

  Call / WhatsApp / SMS: +60-12-662 5552   OR   Make an Appointment

Exercises For Lower Back Pain

by | Aug 28, 2015

Hi everyone, I hope you are all having a fantastic week and are embracing the challenges you face head on. For today’s topic, I want to talk about exercises you can do to improve or even heal your lower back pains. This is something most working people have experienced before, and it is also common among students. In short, if you spend a lot of time sitting down, chances are you will have suffered from back pains before.
Specific Causes Of Lower Back Pain
Do you sit down for breakfast before rushing off to work? Do you spend hours at your desk sitting down working or in meetings? After work do you sit down for dinner before plopping yourself on the sofa to unwind? If so, you should realise that the hours you spend sitting down shorten your hamstrings, as well as iliopsoas – these are muscles in your inner hip that are needed for walking, running and standing. Shortening these causes much strain on the lower back, resulting in pain.
Even if you are an active person, exercises or sports that requires constant jumping, running or rapid movements will end up straining your lower back. Without warming up or proper stretching beforehand, you may suffer injuries that can be quite painful.
So what can be done?
Yoga Poses That Can Help
Sphinx – Hold for 1 to 3 minutes
This is perhaps the most well-known yoga pose, but it is certainly not easy! You must be lying flat on your stomach to being with. Use your forearms to lift yourself up with your elbows lined up directly beneath your shoulders. Use the top part of your feet and your palms to push yourself up and breathe through the sensations in your lower back – this is the blood flowing into the area.

Hamstring stretch – Hold for 3 to 5 minutes

You should be lying flat on your back, before bending your knee towards your chest. Then place a towel or cloth (or anything to reel in your foot) around the base of your foot. Try to straighten your leg to the ceiling as much as possible, while pressing out using both heels. If there is pain in your lower back, bend your left knee and put the base of your foot on the ground. Switch to the other foot after the 3 to 5 minutes.

Legs up the wall – Hold for 5 to 10 minutes


Place yourself next to a wall, lifting up your legs and moving in all the way so that your buttocks are on the wall itself. Your legs should be placed on the wall as per the picture below. What this pose does is to relax your lower back muscles, draining fluid from your feet and ankles. This yoga position is best after a strenuous exercise session, and is also extremely beneficial after you have been sat down for an extended period of time, such as after work or a flight.

All photos from breakingmuscle.com


Call us now at

Bangsar / KL City / TTDI / Puchong & Mont Kiara   +6012-662 5552 (BM/ENG)

Contact us NOW by call/WhatsApp. Reachable 8am - 12 midnight, 365 days  

+6012-773 2074 (CHINESE)

Contact us NOW by call/WhatsApp. Reachable 10am - 7pm, Mon to Sat OR

privacyWe value your privacy and would never share your information.
Our Doctors
Ministry of Health Malaysia


TTDI / KL City / Bangsar / Mont Kiara & Puchong branch
+60-12-662 5552 (BM/ENG)
(Call / WhatsApp from 8am - 12 midnight daily)
  +6012-773 2074 (CHINESE)
(Call / WhatsApp from 10am - 7PM, Mon to Sat)




Premier Clinic TTDI Address:
31 Jalan Wan Kadir, Taman Tun Dr Ismail, 60000 Kuala Lumpur

Premier Clinic Bangsar Address:
No. 8 - 10, Ground Floor, Jalan Telawi 5, Bangsar Baru, 59100 Kuala Lumpur

Premier Clinic Puchong Address:
G-15, IOI Boulevard, Jalan Kenari 4, Bandar Puchong Jaya, 47100 Puchong, Selangor

Premier Clinic KL City Address:
A-0-8, Megan Avenue 1, 189 Jalan Tun Razak, 50400 KL

Premier Clinic Mont Kiara Address:
No. 10, Jalan Solaris 4, Solaris Mont Kiara, 50480 Kuala Lumpur

Get FREE Skin Perfection Laser & LED Phototherapy 1 session (worth RM1200)

For new customers only. We'll send you an e-Voucher by WhatsApp & Email within 24 hours

  Please correct the marked field(s) below.