The Lumbar Rub:
A Simple, Effective Exercise
For Lower Back Pain

The Lumbar Rub is an excellent exercise for lower back pain and stiffness that also strengthens the kidneys.

The kidneys, according to traditional Chinese medical theory, are the most important organ in the body.

As the kidneys are located in the lower back region, lower back pain, especially of the chronic type, can reflect the health of your kidneys.

The Lumbar Rub warms and stimulates the muscles in the lower back and sacrum, which enhances blood and energy flow. This has a therapeutic effect on the kidneys and eases and prevents pain and stiffness in this area.

The Lumbar Rub is an extremely safe and easy exercise for the lower back. Check with your health professional first though before trying any new exercises, especially if you haven't exercised for some time.

Lumbar Rub - For Lower Back Pain & Stiffness


Can be done standing or sitting.

1. Stand with your feet parallel, about shoulder width apart.

Sink your weight down into your legs.

Or sit on the front edge of a firm chair.

Either take off your shirt or raise it so that your lower back is bare.

2. Rub your hands together briskly until they feel hot.

Immediately place them on your lower back either side of your spine, right hand on right side, left on left.

Rub up and down your lower back and sacrum with fairly firm strokes. Feel the heat building. Alternatively, clench loose fists and use the backs of your hands and knuckles to do the rubbing.

Continue for 1-2 minutes. If your hands or arms get sore, briefly stop - but leave your hands on your back to keep the heat in - then continue.

As soon as you've finished pull your shirt down to keep the area warm.


  • Warms & limbers the lower back & sacrum
  • Enhances blood & energy circulation in the area
  • Strengthens the kidneys
  • Relieves & prevents low back pain & stiffness
  • Tips

  • Excellent therapy for acute & chronic lower back pain
  • Do it first thing in the morning and again at night
  • Add some liniment beforehand for greater pain relief
  • The Lumbar Rub is a highly beneficial exercise for lower back pain & pain prevention that can be used on its own or as part of your daily exercise routine or pre-sports warm up.

    For more lower back exercises try these:

    Forward-Backward Bend
    Back Twist
    Leg Stretch
    Thigh Burner
    Back Arch

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