The 5 Best Exercises for Lower Back Pain Relief


Best Exercises for Lower Back Pain ReliefMany people suffer from lower back pain at a given time in their lives. The condition can be very daunting as it interferes with a person’s quality of life. Since this problem is very common, many people ask- what exercises are good for lower back pain. This article will discuss five best types of workouts that help with the condition.

Some of the most common causes of lower back pain include:


This can be as a result of lifting heavy things or simply doing it incorrectly.

Poor Posture

Many of the people who work in offices spend most of their time sitting down. This is very bad for the lower back as it increases pressure on your spine. As time go by, your muscles tend to get adapted to this chronic posture, and that later leads to muscular imbalances. If the hamstring and hip flexor muscles become shortened and tight, they can prevent you from moving correctly.

Tight hamstrings make a person to lose the ability to flex their hips at the pelvic area. When this happens, you will end up bending your lower back more as you try to compensate for the lack of movement. This could lead to ruptured discs.


This is usually a sharp shooting pain that goes from the buttocks down to the back of the leg. It is usually caused by a protruding or herniated disk that presses on the nerve.

Ruptured disks

Every vertebra in your spine is supported by disks. In case of a disk rupturing, more pressure will be put on the nerve, resulting in chronic back pain.

Abnormal Curvature of the Spine

If, for any reason, your back curves in the wrong way, you are bound to experience back pain. One of such conditions is scoliosis where the spine tends to curve to one side.

Low back pain tends to be a difficult area to treat. There are many sources of this pain, and they include nerves, muscles, and lumbar disks, among others. Pain triggers too, including poor posture, excessive exercise, and sedentary lifestyles also exist.

Since most people experience some form of back pain, it would be wise to take preventive measures, including simple exercises that can take away pressure exerted on their backs. The problem, though is that people do not exercise before the symptoms arise. Exercise is a great way of relieving yourself of back pain, and the good thing is that you will end up with better overall health. Stretching, for example, is great for back problems as it helps release the tension around that area.

The following are the best 5 exercises to help deal with low back pain:

1. Bridges

The biggest muscle of the buttocks is the gluteus maximus. Interestingly, it is also one of the strongest muscles in the body. Its responsibility is the movement of the hips. When this muscle becomes weak, you will end up with back pain. All this is because the muscle is responsible for stabilizing the hip joints as well as the lower back while you are moving.

For you to do these low back pain exercises, you will require no equipment.

  • Lay on the ground with your feet firmly on the ground with your hip-width apart. Then, breathe in and out.
  • Put your hands on the sides and press your feet into the floor. Slowly lift your buttocks from the ground until your knees are in a straight line with your shoulders. Do not move the shoulders from the floor.
  • Keep your abdominal muscles tightened to avoid overarching
  • Bring your body back to the floor and rest. Repeat the exercise at least 15 times.
  • Do 3 sets.

This video shows you how to do bridge exercise correctly to help alleviate low back pain.

Bridge Exercises for Lower Back Pain

2. Yoga

Child's Pose
Child’s Pose

Yoga has been exercised for centuries and is a great way to ease lower back pain. Yogis experience less pain due to the relaxing effects offered by this practice. It combines strong stretching with poses aimed at helping you balance your body. This helps strengthen weak muscles while relaxing tight ones. The fact that it relieves one of stress contributes to better back health since stress is a lower back pain trigger.

One of the best yoga poses includes the child’s pose. This exercise aims at stretching the back muscles while improving relaxation. Here is how to do it:

  • Sit on your heels with your knees hip-width apart
  • Breathe out and lower your torso between the thighs
  • Reach your arms forward
  • Hold this position for 30 seconds to one minute

3. Partial Crunches

There are some exercises that can cause more harm than good to your lower back and should be avoided. Partial crunches can help you strengthen your stomach and back muscles. To do this exercise:

  • Lie on your back and bend your knees. Ensure that your feet are lying flat on the floor
  • Put your hands behind the neck or cross them over your chest
  • Tighten your abdominal muscles and carefully raise your shoulders from the ground
  • Exhale as you lift your shoulders
  • Do not use your elbows or arms to get your neck off the floor
  • Hold the position for a second and then lower your back slowly
  • Repeat
  • Do this 8 to 12 times

If this exercise is done properly, it will help prevent excessive stress from getting exerted on the lower back. Ensure that your tailbone, feet, and lower back do not get up from the mat throughout the whole exercise.

4. Back Extensions

These exercises stretch and mobilize your spine in a backward position. To effectively do them:

  • Lie on your belly and support yourself with your elbows
  • Lengthen your spine while keeping the shoulders, back, and neck long
  • Maintaining a long neck, curve your back up by using your hands to push down. Ensure you feel a soft stretch in your stomach muscles as you curve backward.
  • Inhale and hold the position for 5 to 10 seconds.
  • Resume the starting position
  • Repeat 8 to 10 times

Important tips:

  • Do not bend the neck backward
  • Your hips should always be grounded

5. Hamstring Muscle Stretching Exercise

The hamstring muscles run from the rear of the pelvic bone to slightly below the back of the knee. They are the muscles responsible for bending knees, as well as help the buttock muscles to extend the hip. When these muscles get tight, it can become impossible to sit up straight since they are supposed to always stretch.

If you sit for long hours using the wrong posture, you are at risk of degenerative disk disease and other back problems. Tight hamstring muscles have a direct link to back pain. You can easily stretch these muscles in the following way:

  • Lie on your back and hold the leg behind the knee while flexing the hip to 90 degrees while your knees are bent
  • Try to straighten your knee with the toes pointing back toward you
  • Maintain this position for 30 seconds
  • Repeat the process
  • Do this 1 to 2 times each day

You can also try this standing hamstring stretch:

  • Place your leg onto an elevated surface
  • With a flat back, reach your navel toward your knee
  • Do not use your hands to reach forward

Exercising your spine doesn’t have to be a life-changing decision, but you will need to be consistent. Set aside at least 15 minutes every day to work out your muscles to avoid the risk of spine-related problems like lower back pain.


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