Best Lower Back Pain Exercises

Lower back pain is a common problem that affects many people. It can be caused by various factors, such as poor posture, muscle strain, injury, aging, or stress. Lower back pain can interfere with your daily activities and reduce your quality of life. 

Fortunately, there are some effective exercises that can help you relieve and prevent lower back pain. These exercises can strengthen your core muscles, improve your flexibility, and reduce tension in your lower back. 

In this article, we will introduce some of the best lower back pain exercises that you can do at home or at the gym. We will also provide some tips on how to perform them safely and correctly.

Disclaimer

Before you start any exercise program, you should consult your doctor, physical therapist, or chiropractor to make sure that the exercises are suitable for your condition and do not worsen your pain. 

You should also stop any exercise that causes you pain or discomfort and seek professional advice. The exercises in this article are not a substitute for medical treatment and are for informational purposes only.

Exercises for Lower Back Pain Relief

The following exercises are designed to stretch and strengthen your lower back and the surrounding muscles. They can help you ease your pain and improve your mobility. You should perform them slowly and gently, without bouncing or jerking. 

You should also breathe deeply and relax your muscles as you exercise. You can do these exercises once or twice a day, depending on your tolerance and comfort level.

1. Foam Roll Exercise

This exercise can help you release tightness and knots in your lower back muscles. You will need a foam roller for this exercise.

1. Place a foam roller on the floor and lie on top of it so that the end of the roller is at the base of your spine.
2. Place your hands behind your head and lift your hips off the floor slightly.
3. Slowly roll up and down the roller, moving from the base of your spine to the middle of your back.
4. Avoid rolling over your lower ribs or neck.
5. Repeat for 1 to 2 minutes or until you feel less tension in your lower back.

2. Elevated Hip Raise

This exercise can help you strengthen your glutes and core muscles, which support your lower back.

1. Lie on your back with your feet on a box or a bench and your knees bent at a 45-degree angle.
2. Place your arms by your sides or cross them over your chest.
3. Tighten your abs and glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
4. Hold for 3 to 5 seconds, then lower your hips slowly to the starting position.
5. Repeat for 10 to 15 times or until you feel fatigue in your muscles.

3. Superman

This exercise can help you strengthen your lower back and upper back muscles, which help stabilize your spine.

1. Lie face down on the floor with your arms above your head and palms facing each other.
2. Keep your legs straight and together.
3. Engage your core and lift your arms and legs off the floor as high as you can without arching your back.
4. Hold for 2 to 3 seconds, then lower them slowly to the starting position.
5. Repeat for 10 to 15 times or until you feel fatigue in your muscles.

4. Cat and Cow

This exercise can help you stretch and mobilize your spine in different directions.

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keep your spine neutral and look down at the floor.
3. As you inhale, arch your back and lift your head and tailbone up toward the ceiling. This is the cow pose.
4. As you exhale, round your back and tuck your chin and tailbone in toward your chest. This is the cat pose.
5. Alternate between the cow and cat poses for 10 to 15 times or until you feel more flexible in your spine.

5. Side-to-Side

This exercise can help you stretch and rotate your lower back and the surrounding muscles. They can help you ease your pain and improve your mobility. You should perform them slowly and gently, without bouncing or jerking. You should also breathe deeply and relax your muscles as you exercise. You can do these exercises once or twice a day, depending on your tolerance and comfort level.

6. Figure

This exercise can help you stretch your piriformis muscle, which is located deep in your buttock and can cause sciatica pain if it presses on your sciatic nerve.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee and form a figure 4 shape with your legs.
3. Reach your right hand through the gap between your legs and grab the back of your left thigh with both hands.
4. Gently pull your left thigh toward your chest until you feel a stretch in your right buttock and hip.
5. Hold for 20 to 30 seconds and release.
6. Repeat on the other side and do 3 times each side.

7. Knee to Chest

This exercise can help you stretch your lower back and hip flexor muscles, which can become tight from sitting for long periods.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Use both hands to pull one knee into your chest as far as you can without lifting your hips off the floor.
3. Hold for 20 to 30 seconds and release.
4. Repeat on the other side and do 3 times each side.

8. Child’s Pose

This exercise can help you relax your lower back and spine after a long day.

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Sit back on your heels and lower your chest to the floor, reaching your arms forward.
3. Rest your forehead on the floor or a pillow and breathe deeply.
4. Hold for as long as you like, up to 5 minutes.

Exercises for Lower Back Pain Prevention

The following exercises are designed to strengthen your core muscles, which include your abdominal, back, pelvic, and hip muscles. These muscles help support and protect your spine from injury and pain. 

You should perform these exercises with good form and alignment, without holding your breath or straining your neck. You can do these exercises 2 to 3 times a week, depending on your fitness level.

9. Plank

This exercise can help you strengthen your entire core muscles, which can improve your posture and stability.

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Extend your legs behind you and lift your knees off the floor, balancing on your toes and hands.
3. Keep your body in a straight line from head to heels, without sagging or arching your back.
4. Engage your abs and squeeze your glutes to maintain the position.
5. Hold for as long as you can, starting with 10 seconds and gradually building up to 60 seconds or more.

10. Supine Core Strengthening

This exercise can help you strengthen your lower back and abdominal muscles, which can improve your posture and stability.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head and lift your shoulders off the floor slightly.
3. Tighten your abs and curl your upper body toward your knees, without pulling your neck.
4. Hold for 2 to 3 seconds, then lower your shoulders slowly to the starting position.
5. Repeat for 10 to 15 times or until you feel fatigue in your muscles.

11. Supine Core Strengthening with Leg Draw

This exercise can help you strengthen your lower back and abdominal muscles, while also challenging your balance and coordination.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head and lift your shoulders off the floor slightly.
3. Extend one leg straight out and lift it off the floor a few inches.
4. Keep your abs tight and curl your upper body toward your bent knee, without pulling your neck.
5. Hold for 2 to 3 seconds, then lower your leg and shoulders slowly to the starting position.
6. Repeat on the other side and do 10 to 15 times each side.

12. Press Ups

This exercise can help you stretch your lower back and abdominal muscles, which can become tight from bending forward or sitting for long periods.

1. Lie on your stomach with your hands under your shoulders and elbows bent.
2. Press your palms into the floor and lift your upper body off the floor as far as you can without lifting your hips or legs.
3. Keep your head in line with your spine and look straight ahead or slightly up.
4. Hold for 10 to 15 seconds, then lower your upper body slowly to the starting position.
5. Repeat for 10 to 15 times or until you feel more flexible in your lower back.

13. Prone Cobras

This exercise can help you strengthen your lower back and upper back muscles, which help stabilize your spine and improve your posture.

1. Lie on your stomach with your arms by your sides and palms facing down.
2. Lift your chest and head off the floor slightly, keeping your neck relaxed.
3. Rotate your arms outward so that your thumbs point up toward the ceiling.
4. Squeeze your shoulder blades together and lift your arms off the floor as high as you can without arching your back or neck.

• Hold for 2 to 3 seconds, then lower your arms slowly to the starting position.
• Repeat for 10 to 15 times or until you feel fatigue in your muscles.

14. Bridge

This exercise can help you strengthen your glutes, hamstrings, and lower back muscles, which can improve your posture and balance.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms by your sides or cross them over your chest.
3. Tighten your abs and glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
4. Hold for 3 to 5 seconds, then lower your hips slowly to the starting position.
5. Repeat for 10 to 15 times or until you feel fatigue in your muscles.

15. Side Bridge

This exercise can help you strengthen your oblique muscles, which are located on the sides of your abdomen and help rotate and stabilize your spine.

1. Lie on your right side with your legs stacked and your right elbow under your shoulder.
2. Place your left hand on your hip or extend it above your head.
3. Engage your core and lift your hips off the floor until your body forms a straight line from head to heels.
4. Hold for as long as you can, starting with 10 seconds and gradually building up to 60 seconds or more.
5. Repeat on the other side and do 2 to 3 times each side.

16. Bird Dog

This exercise can help you strengthen your lower back and abdominal muscles, while also improving your coordination and balance.

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keep your spine neutral and look down at the floor.
3. Extend your right arm forward and left leg backward, keeping them in line with your spine.
4. Hold for 2 to 3 seconds, then return to the starting position.
5. Repeat on the other side and do 10 to 15 times each side.

17. Prone Bridge

This exercise can help you strengthen your entire core muscles, which can improve your posture and stability.

1. Lie on your stomach with your elbows under your shoulders and forearms on the floor.
2. Lift your hips and knees off the floor and balance on your toes and forearms.
3. Keep your body in a straight line from head to heels, without sagging or arching your back.
4. Engage your abs and squeeze your glutes to maintain the position.
5. Hold for as long as you can, starting with 10 seconds and gradually building up to 60 seconds or more.

Tips for Performing Lower Back Pain Exercises

The following tips can help you perform the lower back pain exercises safely and effectively:

1. Warm up before you start. You can do some light cardio, such as walking, jogging, cycling, or skipping, for 5 to 10 minutes to increase blood flow and loosen up your muscles.
2. Listen to your body. You should feel a mild to moderate stretch or tension in your muscles, but not pain or discomfort. If you experience any pain or discomfort, stop the exercise and consult your doctor, physical therapist, or chiropractor.
3. Breathe normally. Do not hold your breath or hyperventilate while exercising. Breathe deeply and rhythmically through your nose and mouth to deliver oxygen to your muscles and relax your body.
4. Maintain good form and alignment. Do not force or rush any movement. Keep your spine neutral and avoid twisting or bending excessively. Use a mirror or a partner to check your form and alignment if possible.
5. Progress gradually. Do not overdo it or push yourself too hard. Start with a few repetitions or seconds and gradually increase the number or duration as you get stronger and more flexible. You can also add some resistance or challenge by using weights, bands, balls, or unstable surfaces.
6. Rest and recover. Give yourself enough time to rest and recover between exercises and sessions. You can do some gentle stretching or massage to ease any soreness or stiffness in your muscles. You can also apply some heat or ice to your lower back if needed.

Conclusion

Lower back pain is a common problem that can affect your daily life and well-being. However, you can do something about it by performing some simple exercises that can stretch and strengthen your lower back and the surrounding muscles. 

These exercises can help you relieve and prevent lower back pain, as well as improve your posture, mobility, and stability. Remember to consult your doctor, physical therapist, or chiropractor before starting any exercise program, especially if you have an injury or a chronic condition. 

Also, follow the tips above to perform the exercises safely and effectively. By doing these exercises regularly, you can enjoy a healthier and happier lower back.