The 10 best exercises for lower back pain

Lower back pain is a common issue that can greatly affect your daily life. Maybe you sit at your desk a lot, do physically demanding work, or you are an avid athlete — anyone can experience lower back pain. But don’t worry! In this blog, we provide you with 10 useful exercises for lower back pain. We will discuss them in detail, so you can soon get rid of that annoying pain!

What causes lower back pain?

Lower back pain can be caused by various factors, such as poor posture, a weak core, prolonged sitting, or heavy physical activities. Often, the pain is a sign that your back muscles and surrounding areas need attention. By regularly doing exercises that target the back and core, you can reduce the pain.

The 10 best exercises for lower back pain

Do you suffer from lower back pain and are you looking for a way to get rid of it? Then try the following 10 exercises. These exercises are specially designed to strengthen the muscles in your back, increase your flexibility, and reduce pain:

Exercise 1: Cat-Cow Stretch

The Cat-Cow Stretch is an excellent way to warm up your spine and increase flexibility. This exercise helps reduce tension in the back and improves blood circulation.

How do you perform it?

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
2. Inhale and lower your belly as you lift your head and tailbone towards the sky (Cow Pose).
3. Exhale and round your back upwards, bringing your chin to your chest and pulling your navel in (Cat Pose).
4. Repeat these movements slowly and smoothly for 1-2 minutes.

Exercise 2: Child's Pose

Child's Pose is a gentle stretch that relaxes your back, hips, and thighs. This exercise helps to relieve tension in the lower back.

How do you perform it?

1. Start on your hands and knees.
2. Bring your big toes together and spread your knees apart.
3. Lower your hips towards your heels and stretch your arms out in front of you.
4. Rest your forehead on the ground and breathe deeply in and out.
5. Hold this position for 1-2 minutes.

Exercise 3: Sphinx Stretch

The Sphinx Stretch helps to strengthen your lower back and reduce tension in your back. This gentle backbend is also beneficial for your abdominal muscles.

How do you perform it?

1. Lie on your stomach with your legs straight behind you.
2. Place your elbows under your shoulders and your forearms flat on the ground.
3. Press your hands and forearms into the ground and lift your chest up.
4. Keep your shoulders low and relaxed, and your navel slightly pulled in.
5. Hold this position for 1-2 minutes while breathing deeply.

Exercise 4: Pelvic Tilts

Pelvic Tilts help to improve mobility in your lower back and reduce tension. This exercise is simple but effective for strengthening your core and relieving lower back pain.

How do you perform it?

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Pull your navel in and tilt your pelvis so that your lower back presses against the ground.
3. Hold this position for a few seconds and then relax.
4. Repeat this movement 10-15 times.

Exercise 5: Knee-to-Chest Stretch

The Knee-to-Chest Stretch helps to reduce tension in your lower back and relax the muscles.

How do you perform it?

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Pull your right knee towards your chest and keep your left leg bent or extended on the ground.
3. Hold this position for 15-30 seconds, then switch legs.
4. Repeat 2-3 times per leg.

Exercise 6: Seated Forward Bend

The Seated Forward Bend is a seated stretch that lengthens your hamstrings, back, and shoulders. This exercise helps to relieve tension in your lower back.

How do you perform it?

1. Sit on the ground with your legs extended straight in front of you.
2. Inhale and lengthen your spine.
3. Exhale and bend forward from your hips, reaching towards your feet or shins.
4. Keep your back as straight as possible and breathe deeply in and out.
5. Hold this position for 30-60 seconds.

Exercise 7: Bird-Dog

The Bird-Dog exercise helps improve stability and strength in your back and core. This exercise is great for strengthening the entire back and improving balance.

How do you perform it?

1. Start on your hands and knees.
2. Extend your right arm forward and your left leg backward.
3. Keep your back straight and your hips aligned.
4. Hold this position for a few seconds, then return to the starting position.
5. Repeat with the other arm and leg.
6. Do 10-15 repetitions per side.

Exercise 8: Glute Bridge

The Glute Bridge is an excellent exercise to strengthen your glutes and lower back. This exercise also helps to relieve tension in your lower back.

How do you perform it?

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Press your heels into the ground and lift your hips towards the ceiling.
3. Squeeze your glutes and hold this position for a few seconds.
4. Slowly lower your hips back to the ground.
5. Repeat this movement 10-15 times.

Exercise 9: Reclining Pigeon Pose

The Reclining Pigeon Pose is an effective stretch for your hips and lower back. It helps relieve tension in your back and improves flexibility.

How do you perform it?

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Place your right ankle on your left knee and pull your left leg towards your chest.
3. Keep your right knee pressed outward and breathe deeply in and out.
4. Hold this position for 15-30 seconds, then switch legs.
5. Repeat 2-3 times per side.

Exercise 10: Spinal Twist