Wall squats are another way to strengthen your muscles and reduce lower back pain. This simple yet effective exercise provides both stability and strength to the legs, back and pelvis.
To do a wall squat, stand with your back against a wall and your feet shoulder width apart. Take a deep breath, exhale, and think about tightening your lower abdominals — imagine you are drawing a corset tight around your abdomen. Slowly slide down the wall, ideally until your thighs are parallel to the floor. Try to maintain the wall squat for 15 seconds, breathing slowly in and out and keeping your core engaged. After 15 seconds, slowly slide back up the wall and shake out your legs. Repeat two more times.
The next time you do wall squats, try increasing the amount of time you stay in the squat by 10 more seconds. You can also work on lowering your pelvis more each time so that your thighs are parallel to the floor.