Top 19 Best Exercises For Lower Back Pain For Relief

Most people experience lower back pain at some point in their lives. The causes of lower back pain are numerous, but often the most common cause is muscle strain. This can be due to lifting something heavy, sudden movements, or even prolonged sitting or standing.

Many different exercises can help alleviate lower back pain. Some of these exercises focus on strengthening the muscles in the lower back, while others focus on stretches and mobility.

The following list is the top 19 best exercises for lower back pain. These evidence-based exercises have been proven effective in reducing pain and improving function.

Lower Back Exercises: How to Do Them?

If you have an injury or other health issues, stretch your lower back cautiously. If you’re uncomfortable, speaking with your doctor before starting a new workout regimen is better.

Hold each stretch for at least 10 seconds and ideally 30 or more. The longer you have these stretches, the greater the pain-relieving effects will be.

Remind yourself to breathe! You can manage any discomfort by concentrating on your breath, irrespective of the silliness of that statement.

Together with these stretches, incorporate other daily activities like walking.

Instead of rushing through the exercises, try relaxing music and taking some time to unwind and recharge during this stretching session.

There is also some great equipment for stretching your back like this orthopedic back stretcher or foam rollers that will assist you.

Reasons for Lower Back Pain

Lower back pain is a common ailment affecting millions of people worldwide. There are several reasons for lower back pain, including:

Poor posture: Sitting or standing for long periods with poor posture can put a strain on the lower back muscles and cause pain. This is especially common for those who work at a desk or drive a lot.

Muscle or ligament strain: Activities that involve sudden or repetitive movements lifting heavy objects, or twisting the back can cause muscle or ligament strains. This can lead to lower back pain that may be acute or chronic.

Herniated disc: The discs that cushion the vertebrae in the spine can herniate or rupture, causing the soft center to leak out and pressure the nerves in the lower back. This can cause pain and numbness that may radiate down the leg.

Spinal stenosis: Spinal stenosis is when the spinal canal narrows and puts pressure on the nerves in the lower back. This can cause pain, numbness, and weakness in the legs.

Arthritis: Arthritis is when the joints become inflamed and can cause pain and stiffness. Osteoarthritis, a common type of arthritis that affects the spine, can cause lower back pain.

Osteoporosis: Osteoporosis is when the bones become weak and brittle, increasing the risk of fractures. Compression fractures in the vertebrae can cause lower back pain.

Other medical conditions: Other medical conditions, such as kidney stones, infections, or tumors, can cause lower back pain.

It is essential to consult with a medical professional to determine the underlying cause of your lower back pain. They can provide a proper diagnosis and recommend the best course of treatment, which may include physical therapy, medication, or surgery.

In many cases, lifestyle changes such as regular exercise, maintaining good posture, and avoiding activities aggravating the pain can help alleviate lower back pain.

Top 20 Best Exercises For Lower Back Pain

Cat-Cow Stretch

The cat-cow stretch is a gentle yoga exercise that can help loosen up the spine and alleviate lower back pain.

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, lifting your head and tailbone towards the ceiling.
Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
Repeat this movement for 10-15 repetitions.

Child’s Pose

The pose is another yoga exercise that can help stretch the lower back and relieve tension.

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Lower your hips back towards your heels, stretching your arms before you.
Rest your forehead on the mat and breathe deeply for 10-15 breaths.

Pelvic Tilt

The pelvic tilt is an exercise that can help strengthen the lower back and core muscles.

Lie on your back with your knees bent and your feet flat on the ground.
Flatten your lower back against the ground by tightening your abdominal muscles and pressing your lower back into the floor.
Hold for 5-10 seconds and release.

Glute Bridges

Glute bridges are an excellent exercise for strengthening the lower back, hips, and glute muscles.

Lie on your back with your knees bent and your feet flat on the ground.
Lift your hips up towards the ceiling, squeezing your glutes and engaging your lower back muscles.
Lower your hips back down to the ground and repeat for 10-15 repetitions.

Hip Flexor Stretch

The hip flexor stretch can help alleviate lower back pain by stretching the muscles in the hips and lower back.

Kneel on one knee, with the other foot flat on the ground in front of you.
Slowly lean forward, stretching your hip and lower back muscles.
Hold for 10-15 seconds and switch sides.

Seated Forward Bend

The seated forward bend is a yoga exercise that can help stretch the muscles in the lower back and hamstrings.

Sit on the ground with your legs extended in front of you.
Slowly fold forward, reaching towards your toes.
Hold for 10-15 breaths and slowly release.

Standing Hamstring Stretch

The standing hamstring stretch can help stretch the muscles in the back of the legs and lower back.

Stand with your feet hip-width apart.
Slowly hinge forward at the hips, reaching towards your toes.
Hold for 10-15 seconds and slowly release.

Cobra Pose

Cobra pose is a yoga exercise that can help strengthen the muscles in the lower back and stretch the front of the body.

Lie on your stomach with your hands under your shoulders.
Press into your hands and lift your chest off the ground, keeping your elbows close to your body.
Hold for 10-15 breaths and slowly release.

Bird Dog Exercise

The bird dog exercise is a great way to strengthen the lower back and core muscles while improving balance and coordination. To perform this exercise:

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Lift your right arm and left leg off the ground, reaching forward with your arm and backward with your leg.
Hold briefly, then lower your arm and leg back down.
Repeat on the opposite side, lifting your left arm and right leg.
Do 10-15 repetitions on each side.

Superman Exercise

The Superman exercise is another effective way to strengthen the lower back muscles and improve posture. To perform this exercise:

Lie face down on a mat with your arms and legs extended.
Lift your arms, chest, and legs off the ground simultaneously, keeping your neck neutral.
Hold for a few seconds, then lower back down.
Do 10-15 repetitions.

Quadruped Hip Extension

The quadruped hip extension is a great way to strengthen the glutes and hip muscles, which can help alleviate lower back pain. To perform this exercise:

Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Lift one leg off the ground, keeping it bent at a 90-degree angle.
Push your foot towards the ceiling, squeezing your glutes and engaging your core muscles.
Lower your leg back down and repeat on the opposite side.
Do 10-15 repetitions on each side.

Dead Bug Exercise

The dead bug exercise is a low-impact exercise that can help improve core stability and alleviate lower back pain. To perform this exercise:

Lie on your back with your arms extended towards the ceiling, and your knees bent at a 90-degree angle.
Slowly lower one arm and the opposite leg towards the ground, pressing your lower back into the mat.
Return to the starting position and repeat on the opposite side.
Do 10-15 repetitions on each side.

Seated Spinal Twist

The seated spinal twist is a yoga exercise that can help stretch the lower back, hips, and spine muscles. To perform this exercise:

Sit on the ground with your legs extended in front of you.
Bend your right knee and place your foot outside your left knee.
Twist your torso to the right, placing your left hand on your right knee and your right hand behind you.
Hold for 10-15 breaths, then repeat on the opposite side.

Wall Angels Exercise

The wall angels exercise a gentle way to improve posture and alleviate upper and lower back pain. To perform this exercise:

Stand with your back against a wall, your feet about hip-width apart.
Place your arms against the wall at a 90-degree angle, with your elbows and wrists touching the wall.
Slowly slide your arms up and down the wall, keeping your shoulders relaxed and your back pressed into the wall.
Do 10-15 repetitions.

Partial Crunches

Partial crunches help strengthen the lower back and abdominal muscles supporting the spine.

Lie on your back with your knees bent and feet flat on the floor.
Cross your arms over your chest or place your hands behind your neck.
Lift your shoulders off the floor, engaging your abdominal muscles.
Hold for 1-2 seconds, then lower your shoulders back down.
Do 10-15 repetitions.

Cat-Camel Stretch

The cat-camel stretch is a yoga exercise that helps loosen up the spine and alleviate lower back pain.

Begin on your hands and knees, with your wrists under your shoulders and knees under your hips.
Inhale and arch your back, lifting your head and tailbone towards the ceiling.
Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.
Repeat this movement for 10-15 repetitions.

Hamstring Stretches

The hamstrings are a group of muscles located at the back of your thighs that play a crucial role in supporting your lower back. Tight hamstrings can contribute to lower back pain, so stretching them regularly can help alleviate discomfort.

Here’s how to do a simple hamstring stretch:

Lie on your back with your knees bent and feet flat on the floor.
Lift one leg off the ground and hold onto your thigh with both hands.
Straighten your leg as much as possible, keeping your other foot on the floor.
Hold for 10-15 seconds, then switch legs.
Do 2-3 repetitions on each side.

Planks

Planks are a fantastic exercise for strengthening your core muscles, which can help support your lower back and alleviate pain. Here’s how to do a basic plank:

Start in a push-up position with your arms straight and your hands shoulder-width apart.
Lower your forearms to the ground, keeping your elbows directly under your shoulders.
Straighten your body into a straight line with your feet together and your core muscles engaged.
Hold for 30-60 seconds, then release.
Do 2-3 repetitions.

Wall Sits

Wall sits is an excellent exercise for strengthening your lower back and leg muscles. Here’s how to do them:

Stand with your back against a wall and your feet about hip-width apart.
Slowly slide down the wall until your thighs are parallel to the ground.
Hold this position for 30-60 seconds, then slowly slide back up to the starting position.
Do 2-3 repetitions.

When Is It Time to Get Lower Back Pain Treatment?

Lower back pain is a common issue that affects many people, and a variety of factors, such as poor posture, muscle strain, or an underlying medical condition, can cause it.

While most cases of lower back pain are not severe and can be managed with rest, stretching, and over-the-counter pain relievers, there are times when it may be necessary to seek medical attention.

So, when is it time to get lower back pain treatment?

The answer is it depends on the severity and duration of the pain. If you have mild to moderate lower back pain that lasts a few days to a week, you can manage it independently with some basic self-care measures. These can include:

Rest: Avoid activities that worsen the pain and take short breaks throughout the day to rest and stretch.
Ice or heat therapy: Applying ice or heat to the affected area can help relieve pain and inflammation.
Over-the-counter pain relievers: Taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help reduce pain and swelling.
Exercise and stretching: Doing gentle exercises and stretches can help strengthen the muscles in your lower back and improve flexibility.

However, if your lower back pain is severe, persistent, or accompanied by other symptoms, such as:

Persistent Pain: If you’ve been experiencing lower back pain for a few weeks, and it doesn’t seem to improve, it’s time to see a doctor. Persistent pain could be a sign of a more serious underlying condition, and it’s essential to get an accurate diagnosis to determine the best course of treatment.

Limited Mobility: If your lower back pain limits your mobility, such as difficulty standing, walking, or bending, it’s time to seek medical attention. Limited mobility could indicate a more severe condition, such as a herniated disc or spinal stenosis.

Ignoring these symptoms could result in permanent nerve damage.

Pain That Worsens with Certain Movements: If your lower back pain intensifies when you move in specific ways, such as bending over, lifting objects, or twisting, it’s time to seek medical attention. This pain could be a sign of muscle strain or a herniated disc.

Getting an accurate diagnosis and treatment plan is essential to prevent further injury.

Numbness or Tingling in Legs: If your lower back pain is accompanied by numbness or tingling in your legs, it’s time to see a doctor. This type of pain could be a sign of sciatica, a condition caused by pressure on the sciatic nerve.

Sciatica can lead to long-term nerve damage and mobility issues without proper treatment.

Fever or Weight Loss: If your lower back pain is accompanied by a fever or unexplained weight loss, it’s time to seek medical attention. These symptoms could indicate a more serious underlying condition, such as cancer or infection.

Wrapping Up!

In conclusion, incorporating exercises into your daily routine can help alleviate lower back pain and improve overall health. The 19 exercises listed in this article provide various options to target different lower back areas and can be modified to suit individual needs and abilities.

Remember to always consult with a healthcare professional before starting any new exercise regimen, particularly if you have an existing injury or medical condition.

Regularly performing these exercises and maintaining good posture and body mechanics can help reduce your risk of future lower back pain and promote a healthier, more active lifestyle.