10 Best Exercises For Lower Back Pain

Exercises For lower back pain

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Exercises For Lower Back Pain


Adults suffer from lower back pain, which is one of the most frequent types of chronic pain.

Approximately 80% of adults will experience serious lower back pain at some point in their lives.

Lower back pain usually involves muscle spasm of the supportive muscles along the spine. The back can also cause discomfort, numbness, and tingling in the buttocks or lower extremities.

Perhaps you’ve been resting in the hopes that with time your back pain will go away on its own. However, as a superior pain relief treatment, most doctors now advise lower back pain sufferers to get active and move their backs and related muscles.

Back pain can be relieved with the appropriate kind of movement; avoid routines that place too much stress and strain on the back.

So, how do you decide which exercises to do?

Here are 10 good exercises for lower back pain;

1- Hip Flexor Stretch

Exercises For lower back pain
Coach and athletes doing kneeling hip flexor in a gym. Credit: istock

Kneel on one of your legs and extend the other leg out in front of you, flat on the ground. Place a cloth under your knee if you are experiencing discomfort in the front of your knee.
Slowly push your hips forward while keeping your back straight until you feel a stretch in your rear leg’s upper thigh and hip.
For at least 15 to 30 seconds, hold the stretch.
Rep 2–4 times more.

2- Heel Dig Bridging

  1. Lie down on your back, knees bent and ankles bent, with only your heels digging into the floor. Knees should be bent at a 90-degree angle.
  2. Next, press your heels into the ground, squeeze your buttocks, and lift your hips off the ground until your shoulders, hips, and knees are all in a straight line.
  3. Hold for approximately 6 seconds while breathing normally, then slowly lower your hips to the floor and rest for up to 10 seconds.

3- Partial Crunches

Partial crunches might help to strengthen the muscles in your back and stomach. All you need to do is just lay on your back with your knees bent and your feet flat on the floor. Put your hands behind your neck or cross your arms over your chest.

Raise your shoulders off the floor and tighten your core muscles. As you raise your shoulders, exhale. Don’t use your arms to bring your neck off the floor or to lead with your elbows. Hold for a second before lowering yourself back down. Rep 8–12 times more. Excessive tension on your low back can be avoided with proper form. At all times, your feet, tailbone, and lower back should be in contact with the mat.

READ ALSO: Mental Benefits Of Physical Activity

4- Wall Sit

Portrait shot of an attractive Malaysian woman doing wall sit exercise in her living room. Credit:Kanawa_Studio
  1. Stand 10 to 12 inches away from a wall with your back against it.
  2. Lean against the wall until your back is flush with the surface.
  3. Slid down until your knees are slightly bent and your lower back is pressed against the wall.
  4. Hold the position for about 6 seconds before sliding back up the wall.
  5. Repeat 8–12 times more.

5- Push-ups.

As if you were commencing a push-up, lie down on your stomach and place your hands on the floor.

Keep your hips near to the ground and only lift your upper body, leaving your lower back to sag. Hold the position for a few seconds.

6- Knee to Chest Stretch.

exercises for lower back pain

Place both hands behind one leg and pull it toward the chest, stretching the gluteus and piriformis muscles in the buttocks.

READ ALSO: Physical Fitness Exercises

7- Hamstring Stretches

exercises for lower back pain

Touching your toes is one method to stretch your hamstrings. Bend forward at the hips and try to touch your toes with your fingers while standing.

8- Lower back rotational stretch.

exercises for lower back pain

Lie down on your back, knees bent and feet flat on the floor (A). Roll your bowed knees to one side while keeping your shoulders firmly on the floor (B). Hold the position for 5 to 10 seconds. Return to your original position (C). Rep the process on the other side (D). Each stretch should be repeated 2 to 3 times, preferably once in the morning and once at night.

9- Curl Ups.

exercises for lower back pain
Couple doing the curl up fitness exercise. Credit: Physiopedia
  1. Lie on your back with your knees bent at a 90-degree angle on the floor. Your feet should be around 12 inches from your buttocks and flat on the floor.
  2. Cross your arms over your chest in front of you.
  3. Raise your shoulder blades off the floor by slowly tightening your abdominal muscles.
  4. Keep your chin from touching your chest and keep your head in line with your body.
  5. Hold this position for 1–2 seconds before slowly lowering yourself to the ground.
  6. Repeat 8–12 times more.

10- Pelvic Tilt.

exercises for lower back pain
Credit: Istock
  1. Lie on your back with your knees bent.
  2. “Brace” your stomach. This means to tighten your muscles by pulling in and imagining your belly button moving toward your spine. Your back should be pressed to the floor, and your hips and pelvis should be rocking back.
  3. Hold for 6 seconds while breathing normally.
  4. Repeat 8–12 times more.


Perform these exercises slowly, and don’t endeavour to force movement. Be sure to breathe throughout the exercises. You should feel a little stretch, however, do not move into pain. Your symptoms should not worsen as a result of doing these exercises.

However, practicing new exercises might produce short-term muscle soreness. This type of soreness should ease quickly and your pain should not be worse the next morning after you’ve exercised.

Begin by performing 2 to 3 repetitions of each exercise at a time, three times a day. Every few days, add an extra 1 or 2 repetitions as long as you feel comfortable.

If these exercises make your problems worse or generate new pain, stop doing them.

Perform the exercises at least twice a day.

Where can you learn more?

Goto http://www.kp.org

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