Best Exercises for Lower Back Pain


Lower backaches can make doing daily tasks tricky for you as it hampers your ability to bend down and stand straight.

While maintaining a good posture will help you prevent lower back pain altogether, most people ignore their posture. Besides, factors like obesity, age, and occupation posture are common causes of low back pain.

If you are experiencing lower back pain for so long, you can do various exercises and stretches to get rid of the pain. But, you must know the right way to do the exercise, or it can make the pain worse instead of easing it.

Here are some of the best exercises for lower back pain.

1. Child’s pose

This is the best pose to stretch out the glutes, thigh muscles, and spine. A child’s pose is effective if you want to relieve stress from your neck, spine, shoulders, and lower back.

It can help loosen up your lower back muscles, improve your flexibility, and promote healthy blood flow.

Keep your hands and knees on the ground, move your hips, and try to touch them with your heels. To stretch, start extending your hands further until your chest touches the floor. Breath deeply and try to retain the pose for at least a minute.

2. Supermans

Superman’s pose is arguably one of the best to stretch the back.

While lying down on your stomach, extend the arms further and ensure that you also try to lift them above your head while stretching them further. Afterward, lift your leg muscles off the ground as well, and ensure that the area below your knees is not touching the ground.

Now, as you exhale, stretch out your arms and legs at the same time while lying on your stomach. Try to hold it for up to thirty seconds as long as you can.

3. Lunges

Lunges are exercises that activate the glute and the back muscles. If you have not made lunges, you might need a chair for support.

Stand straight with legs shoulder-width apart, take a big step ahead and firmly place your foot. With your legs spread apart, try to bend down and bring the other leg’s knee as low as possible.

Repeat the exercise at least ten times to alleviate pain in your lower back. Lunges are arguably one of the best exercises to get rid of lower back pain.

4. Wall sits

This exercise helps work on your core, lower back, and glutes. You have to lean back against any wall and place your feet at least a foot ahead of you.

After you have balanced yourself, you try to lower yourself to the point your legs are at a 90-degree angle. This pose may be hard to hold for beginners, so initially aim for ten seconds, but try to do three sets of the exercise at least.

It will engage your core and involve your lower back to help relieve the pain.

So, the next time you feel your lower back acting up, you can do any of these best exercises for lower back pain until you feel the lactic acid building up. Even if your back pain goes away, you must do these exercises to strengthen the lower back muscles to avoid discomfort in the future.

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Medical Disclaimer

The information provided on this website is for general informational purposes only and should not be considered medical advice. The content on the website is not intended to be a substitute for professional medical diagnosis, treatment, or advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


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