Although you might want to relax, moving is suitable for your back. Leg, stomach, and back muscles can all be strengthened with exercises for lower back discomfort. Your spine is supported by them, which reduces back pain.
Before beginning any back pain exercise, always consult a medical expert. Some activities might not be advised and even be detrimental depending on the origin and severity of your pain.
Exercises to Help Relieve Lower Back Pain
Lower back pain can be debilitating and interfere with your everyday life. But there are some simple exercises that you can do that can help reduce the pain and make it more manageable.
Aside from using a heating pad massage for back pain, exercises can be helpful to relieve tension.
Read on for a few exercises for lower back pain suggestions that may help relieve your lower back pain.
1. Cat-Cow Pose
The Cat-Cow pose is a great way to stretch out the back and release tension in the spine.
- Start by getting onto all fours, with your hands directly underneath your shoulders and your knees under your hips.
- Inhale as you arch your spine towards the ceiling like a cat, allowing your head to drop down towards the floor.
- As you exhale, round your back up like a cow, pushing out through the chest and lifting the head up towards the ceiling.
- Repeat this sequence 10 times for maximum benefit.
2. Child’s Pose
The Child’s pose is an excellent stretch for relieving lower back pain, as it helps loosen tightness in the hips and lower back muscles.
- Start by sitting on your heels with your toes touching each other behind you.
- As you inhale, reach forward with both arms stretched out in front of you, then as you exhale, slowly walk on until you feel a comfortable stretch in the lower back region.
- Hold this position for 30 seconds before slowly walking backward and sitting on your heels again.
- Repeat this sequence 2-3 times if needed.
3. Bridge Pose
Bridge pose is another great exercise that can help strengthen the lower back muscles while relieving discomfort or tightness in the region.
- Begin by lying flat on your back with arms at rest down by sides, then engage core muscles as you lift your legs off the ground one at a time into a tabletop position (knees bent 90 degrees).
- Next, press feet firmly into the ground while squeezing glutes to lift hips off the ground towards the ceiling until shoulder blades rest evenly on the floor below the neck (forming a bridge).
- Finally, hold the bridge position for 5-10 breaths before slowly moving hips toward the mat one vertebrae at a time and repeating the sequence 1-3 times if needed for added benefit.
4. Knee to Chest Stretch
This simple exercise will help stretch and relax your hips, glutes, and lower back muscles.
- Lie on the floor with your back flat, and both legs extended straight.
- Bend your left leg so it rests against your chest, then clasp your hands behind the knee or shin of the bent leg.
- Once you have a good grasp, gently pull that leg closer to your chest while keeping the other leg extended straight on the floor.
- Hold this position for 30 seconds before repeating it with the other leg.
5. Cobra Pose
This exercise should be done with caution if you have a disc herniation or spinal stenosis, as it may worsen these conditions or cause injury if not done correctly.
- Begin by lying on your stomach with legs together and hands placed underneath shoulder blades to support the cobra pose when ready to lift off the ground;
- Keep forearms close to ribcage during the entire exercise and press palms firmly into the floor throughout the movement.
- Engage abdominal muscles as you lift your chest off the ground without pushing shoulders up too far away from elbows; hold for 8–10 breaths before releasing slowly down onto the mat.
- Repeat 3–4 times for best results; increase the difficulty by adding light ankle weights or yoga blocks between thighs for more resistance against the abdomen and inner core muscles if desired.
6. Supine Bridge
Lie on your back with your arms on the floor at your sides, your legs bent at the knees, and your feet flat on the floor.
- Maintain a straight back as you slowly lift your hips off the ground by contracting your glutes and abdomen.
- Afterward, softly reposition your hips and butt to the floor. 10 times repeat.
7. Flexion Rotation
This exercise targets the lower back muscles and should be done with caution if you have a disc herniation or spinal stenosis. It may worsen these conditions or cause injury if not done correctly.
- Begin by lying on your back with a bent left knee and right leg straight.
- Take a deep breath in and as you exhale, slowly rotate the bent knee to the right side of your upper body until the left foot is touching the floor (outside of the right hip)
- Engage core muscles while pressing arms firmly into the ground; hold this position for 5–10 breaths before returning to starting position and repeating with the other side.
- Repeat 3–4 times on each side for best results, adding light ankle weights or yoga blocks between thighs for more resistance if desired.
8. Partial Crunches
Your back and stomach muscles might become stronger with partial crunches. Knees bowed, feet flat on the floor as you lay down.
- Put your hands behind your neck or cross your arms over your chest. Strike a tight core and lift your shoulders off the ground.
- As you raise your shoulders, exhale. Never drag your neck off the floor with your arms or lead with your elbows.
- After a brief pause, slowly bring yourself back down—8 to 12 times total.
- Your lower back won’t experience much strain if you use the proper form.
- It would help to keep your feet, tailbone, and lower back firmly planted on the mat.
These exercises can help relieve back pain, improve flexibility, and strengthen the lower back muscles.
Remember to always consult your doctor before beginning any exercise routine. Ensure you do it correctly and safely to get the most out of each exercise.
It is also essential to listen to your body when exercising and take breaks if needed. A consistent and safe back exercise routine can reduce your risk of pain and injury.
In addition, these activities will help improve posture, flexibility, balance, and strength. With regular practice, these exercises can help make your lower back stronger and healthier.