Lower Back Pain Relief Exercises

90 / 100

Are you tired of living with lower back pain? You’re not alone. Lower back pain is a common ailment that affects millions of people worldwide. The good news is that there are simple exercises that can help relieve this discomfort and improve your quality of life. In this beginner’s guide, we’ll walk you through five simple exercises that can provide lower back pain relief. Say goodbye to that nagging pain and hello to a healthier, happier back.

Understanding Lower Back Pain

Lower Back Pain

Before we dive into the exercises, let’s take a moment to understand what causes lower back pain. Lower back pain can result from various factors, including poor posture, muscle imbalances, and injuries. It can be debilitating and affect your daily life. However, with the right exercises and techniques, you can find relief.

Preparing for Lower Back Pain Relief Exercises

Before you start the exercises, it’s essential to prepare your body. This includes wearing comfortable clothing and finding a quiet, well-lit space to work out. You may also want to use a yoga mat or exercise mat for added comfort. Now, let’s get ready to alleviate that lower back pain.

#1 Cat-Cow Stretch

lower back pain relief exercises
Cow Position
lower back pain relief exercises
Cat position

The cat-cow stretch is an excellent way to warm up your back muscles and increase flexibility. Here’s how to do it:

  1. Start on your hands and knees in a tabletop position.
  2. Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
  3. Exhale as you round your back, tucking your chin and tailbone (cat pose).
  4. Repeat this motion for 10–15 breaths.

This exercise helps alleviate tension in your lower back and prepares your spine for the upcoming stretches.

#2 Child’s Pose

The child’s pose is a gentle stretch that can provide relief for your lower back. Follow these steps:

  1. Begin on your hands and knees in a tabletop position.
  2. Sit back on your heels, extending your arms forward and lowering your chest to the floor.
  3. Hold the stretch for 30 seconds to 1 minute while taking deep breaths.

This relaxing stretch can ease tension in your lower back and help you feel more comfortable.

#3 Pelvic Tilt

Strengthening your core muscles is essential for supporting your lower back. The pelvic tilt exercise targets these muscles:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Tighten your abdominal muscles and press your lower back into the floor.
  3. Hold for 5 seconds, then release.
  4. Repeat 10–15 times.

This exercise helps improve stability and reduces the strain on your lower back.

#4 Bridge Exercise

The Bridge Exercise is an effective way to strengthen your lower back muscles and improve overall spinal health.

  1. Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.
  2. Lift your hips off the floor, creating a straight line from your shoulders to your knees.
  3. Hold for a few seconds, then lower your hips back down.
  4. Repeat 10–15 times.

By doing this exercise regularly, you can build strength in your lower back and reduce the risk of future pain.

#5 Knee-to-Chest Stretch

The knee-to-chest stretch is an excellent way to relieve lower back tension and improve flexibility.

  1. Lie on your back with your legs extended.
  2. Bring one knee toward your chest, holding it with both hands.
  3. Hold the stretch for 20–30 seconds.
  4. Repeat with the other knee.

This stretch can help alleviate tightness in your lower back and increase your range of motion.


In this beginner’s guide, we’ve introduced you to five simple exercises that can provide lower back pain relief and improve your overall well-being. Remember to perform these exercises regularly, and don’t forget to consult with a healthcare professional if your pain persists or worsens.

By incorporating these exercises into your routine, you can strengthen your core, increase flexibility, and reduce the discomfort of lower back pain. Say goodbye to that nagging pain and hello to a healthier back!

Now, it’s time to take action and start your journey to a pain-free lower back. Your body will thank you for it.


What is the best exercise to relieve lower back pain?

The best exercise for relieving lower back pain is the cat-cow stretch, which involves arching and rounding your back in a controlled motion to improve flexibility and reduce tension in the lower back muscles. Additionally, strengthening exercises for the core and back, such as planks and bridges, can also be effective in providing long-term relief from lower back pain.

What is the fastest way to relieve lower back pain?

The fastest way to relieve lower back pain is to apply ice to the affected area for 15-20 minutes to reduce inflammation, followed by gentle stretches and movements to improve circulation and alleviate muscle tension. If the pain persists, consult a healthcare professional for further evaluation and guidance.

Is walking good for lower back pain?

Yes, walking is generally beneficial for lower back pain as it helps improve circulation, strengthen supporting muscles, and maintain overall spinal health. However, it’s important to maintain good posture and avoid overexertion to prevent the pain from worsening.

When is back pain serious?

Back pain is considered serious if it is accompanied by neurological symptoms like numbness, weakness, or loss of bladder or bowel control, as these may indicate a spinal cord or nerve issue. Additionally, persistent pain that doesn’t improve with rest or worsens over time should be evaluated by a healthcare professional.

What is normal back pain?

Normal back pain is typically short-lived and caused by a muscle strain or minor injuries. It often improves with rest and self-care measures and does not involve severe symptoms like numbness or weakness.

Leave a Comment