Lower back pain is something many of us know all too well. According to the World Health Organization, it’s an issue that affects hundreds of millions of people globally. Whether you spend your days hunched over a desk or on your feet for hours, tension often builds up in the lower back. The good news? Certain gentle exercises and stretches can help reduce discomfort, improve mobility, and even prevent future flare-ups.
One Pilates instructor who knows this firsthand is Emma Lewis, a certified Pilates teacher who regularly helps clients manage back pain. When asked about her number-one move for lower back relief, she didn’t hesitate.
“My favorite go-to exercise is the single-leg kick. It’s simple but so effective for back pain,” she explains. “I’ve recommended it for years and even use it myself when my back feels tight.”
Emma notes that this move can be adapted for different fitness levels, making it accessible even for beginners or people dealing with chronic pain.
How to Do the Single-Leg Kick
You don’t need any fancy equipment for this exercise—just a comfortable mat. The aim is to complete around 10 reps on each side, two or three times a week. Always listen to your body and stop if you feel sharp pain.
Here’s how to perform it:
- Lie face down on your mat.
- Position your elbows under your shoulders and rest your forearms on the floor. Gently lift your head and chest. If this feels too intense, slide your elbows slightly forward to reduce pressure on your lower back.
- Engage your core by drawing your belly button in toward your spine. Breathe deeply and evenly.
- Bend one knee and give two gentle “kicks” with your heel toward your glutes.
- Lower your leg slowly back to the floor with control.
- Alternate legs, repeating the movement on the other side.
Trainer’s Tip: To make the exercise more challenging over time, extend your leg straight as you lower it. Advanced practitioners can even lift the thigh slightly off the mat during the kick for extra glute and back activation.
Why Is This Move So Effective?
Emma explains that one of the biggest culprits behind lower back pain is prolonged sitting.
“Sitting for hours tightens the hip flexors and weakens the muscles that support the spine,” she says. “This move is perfect for counteracting that. It opens up the front of the hips while strengthening the back.”
In addition to stretching the hip flexors, the single-leg kick activates the back extensors, core muscles, and glutes. Strengthening these areas improves posture and stability, helping to reduce strain on the lower back.
“It’s a small, controlled movement, but it engages the entire back-body chain,” Emma adds. “That’s what makes it so valuable for anyone looking to relieve tension and support a healthier spine.”
If you struggle with lower back discomfort, incorporating this move into your routine a few times a week can make a big difference. As always, consider consulting with a qualified instructor or healthcare professional before starting any new exercise routine, especially if you have existing back conditions.