Lower back pain is something almost everyone will experience at some point in life. It may be dull, sharp, or even enough to make standing or sitting for long difficult. Sometimes it’s a result of an injury, and other times it may be due to a person’s daily habits, such as sitting at work or maintaining a hunched posture. No matter the cause, one of the best things you can do is move your body.
Gentle movements can help ease stiffness, improve strength, and reduce pain over time. You do not need any fancy equipment, just a soft surface to sit on, and 15-20 minutes each day. Let’s explore the best exercises for lower back pain relief.
Reasons for Lower Back Pain
Before we begin the exercises, it may be beneficial to consider where the pain is originating from. Understanding the root may enable you to recover more quickly and safely.
The following are a few possible causes of lower back pain:
- Poor posture – Sitting for long hours, hunched over, can put pressure on your spine.
- Weak basic muscles – Your spine is supported by your core. If the core is weak, your back has to work harder.
- Injury or strain – Lifting heavy things the wrong way may injure or strain your muscles or ligaments.
- Poor mobility – Mobility is usually a derivative of physical activity. Excessive sitting results in stiff joints and tense muscles.
- Herniated disc and arthritis – If you have either of these medical issues, consult your physician to determine if there are restrictions on your exercise options.
It is recommended to consult your healthcare provider before beginning an exercise program if your pain is new, severe, or does not consistently improve or resolve with rest.
Top 10 Exercises for Lower Back Pain
1. Cat Cow Stretch
This is a great stretch to warm up the spine.
- Starting from a kneeling position, bring yourself to your hands and knees.
- Arch your back up like a cat, activating your esophagus, and tuck your chin to your sternum.
- Move your head up with your tailbone and tilt your belly.
- Swiftly change the two positions, keeping each for 1-2 minutes.
A gentle method for increasing spine mobility and relieving tension is the Cat Cow stretch.
2. Child’s Pose
This yoga pose is an excellent way to relax your lower back and stretch your hips.
- Kneel on the ground, and butt your hips back to rest toward the heels of your feet.
- Reach your arms forward down towards your feet, and lower your chest forward to the floor.
- Rest your forehead on the floor.
- Stay in the position for 30 seconds while taking deep breaths.
Do this a few times throughout the day when you feel tightness, to mitigate, relieve, or release tension.
Read Also: Dumbbell Back Exercises
3. Pelvic Tilts
This simple movement helps activate your core and flatten your lower back.
- Lay on your back, with your knees bent.
- Engage your core and push your back into the ground.
- Hold for a few seconds, then let go.
- Perform this exercise 10-15 times.
Pelvic tilts help strengthen some of the deep muscles that stabilize your spine.
4. Knee-to-Chest Stretch
Your hips and lower back will be stretched out by this exercise.
- Lay on your back, knees bent.
- With both hands, pull one knee toward your chest.
- Hold for 20-30 seconds, and do the other side.
- Resuming on each side for 2-3 rounds.
This stretch can be done gently and is available to almost everyone.
5. Bridge Exercise
This exercise helps build glute and lower back strength.
- With your feet grounded and your knees bent, lie on your back.
- While keeping your feet on the ground, elevate your hips..
- Squeeze your glutes at the top, and slowly lower down to the ground.
- Complete 10-15 reps.
Having a strong backside helps take pressure off the lower spine.
6. Seated Forward Bend
Stretching out the hamstrings can reduce stress that causes tension on your back.
- The right hip ought to seem stretched when you sit with your legs
- Slowly bend forward from your hips.
- Reach towards your toes or shins.
- Hold for 30 seconds without forcing movement.
Keep a straight back as you stretch to reduce strain.
7. Piriformis Stretch
Tight hips can lead to lower back pain. Piriformis stretch reaches into deeper muscles.
- Start lying on your back and cross your right ankle over your left knee.
- Grab your left thigh and pull it in towards your chest.
- The right hip must be stretched.
- Hold for 30 seconds and switch sides.
Do this routinely to minimize tightness in your hips and lower back and help with your lower back pain.
8. Wall Sits
A wall sit helps strengthen your lower body and your core. This way, your back will have more support from your lower body.
- Stand tall, your back against a wall.
- Move down to an angle of 90 degrees at your knees.
- Keep your back flat against the wall.
- Hold for 15-30 seconds.
This is a simple yet effective pose for stability!
9. Bird-Dog
Another balance exercise that also works on your core strength.
- Start on all fours.
- Raise the leg on the left back while extending your right arm forward.
- Holds for a couple of seconds and then switches to the other side.
- Complete 10 reps on each side.
Each time, ensure your back remains flat and steady for the movement.
Read Also: Calisthenics Back Exercises
10. Cobra Stretch
The cobra stretches the front of your body and also helps support your spine.
- Lying on your belly, put your hands under your shoulders.
- Gently press up and lift your chest.
- Make sure your hips are on the floor.
- Hold for 15–30 seconds.
It’s beneficial to sit for extended periods throughout the day.
Tips to Exercise Safely
Doing the right exercises is helpful, but doing them safely is even more critical. Here are a few tips to keep your back safe while exercising:
1. Start slow – Don’t dive right into deep stretches or too many reps all at once.
2. Use a soft surface – A yoga mat or soft carpet can provide cushioning for your spine.
3. Breathe – Don’t hold your breath. Breathing helps muscles relax.
4. Avoid sharp pain – If anything hurts when you move, stop immediately.
5. Warm up and cool down – Using gentle movement to warm up and cool down allows your body to prepare for and recover from exercise, and helps prevent injury.
If your pain gets worse or lasts for longer than a few weeks, go see a medical professional.
Final Thoughts
These are 10 effective exercises for lower back pain that are easy to follow and suitable for almost anyone. You don’t need to be ultra-fit or flexible. A few minutes of exercise each day can make a big difference in your functioning. With time, you will feel stronger, move with greater ease, and experience less pain in your lower back.
Go slow, be consistent, and listen to your body! You can improve and prevent tension and discomfort in your back by taking your time and doing the right things.
