5 Best Exercises for Lower Back Pain Relief

Updated on April 9th, 2020
lower back pain

Do you suffer from lower back pain? If so, you are not alone. It is one of the significant health issues of recent times. It afflicts men and women alike, and around 60% to 80% of the population (1).

Some of the most common reasons are strains, sprains, degeneration, weak back muscles, sedentary lifestyle, injury, etc. On rare occasions, severe conditions, such as cancer, tumor, infection, or some other diseases can also lead to back pain. Exercises for lower back pain will help you treat the disease.

Even though you may be tempted to rest your back completely when in pain, the best approach is to do a combination of stretches and exercises for lower back pain.

Did You Know!

  • Lower back pain is one of the common reasons for missing work worldwide

Best Exercises for Lower Back Pain

Why should you resort to back exercises for lower back pain? Well, these exercises target the muscles surrounding your spine and strengthen them. It increases your flexibility and reduces the chances of recurrence of the pain.

In fact, many doctors recommend the use of physiotherapy exercises for lower back pain instead of medication and rest. Here are some of the best stretches and exercises for lower back pain.

[Also Read: How to Relieve Lower Back Pain ]

1. Superman

superman stretch
Image: ShutterStock

Why Does It Work?

Supermans strengthen your back extensors. Back extensors are the muscles that support your spine on both sides. Strongback extensors help you remain in an upright position, improves your posture, and provides aid to your pelvic bones and spine. It is an excellent backstretch for lower back pain since it works on your hips and back. (2)

How To Do It?

Begin by lying on your stomach with your hands and legs outstretched. Lift both your hands and feet off the ground while simultaneously engaging your core by pulling in your belly button. Return to the relaxed position after two seconds.

How Often To Do It?

You should repeat this exercise ten times in a row. You can do the whole set twice a day.

[Also Read: Exercises for Hip Pain]

2. Bridges

Why Does It Work?

Bridges are excellent glute stretches for lower back pain. This exercise strengthens the gluteus maximus, which is the muscle that supports your lower back and joints in the hip when you walk and perform other activities.

How To Do It?

Lie on your back, bend your knees, and place your feet on the ground. Keep your arms on your sides with the palm facing downward. Now, lift your buttocks off the ground so that your body forms a straight line from your shoulder to knee. Your shoulders should stay on the ground. Your body should form a right-angled triangle. Hold this position for 10 to 15 seconds.

How Often To Do It?

You should repeat this exercise 15 times in a row to complete a set. Do three sets with a break of one minute after each set.

[Read: Yoga for Lower Back Pain]

3. Partial Curls

partial curl up
Image: ShutterStock

Why Does It Work?

Your spine needs to be supported from the front as well as back. Partial curls help strengthen the abdominal muscles. Strong abs lead to better stability and posture and aid your recovery from lower back pain. Partial curls are also easier to do when compared to full curl-ups.

How To Do It?

Lie on the floor on your back with your knees bent and feet flat. Cross your arms at your chest. Now slowly lift your shoulders about two inches off the ground. Your neck should be in line with your spine. Hold for a few seconds.

How Often To Do It?

You can do three sets of this exercise with each set having ten repetitions.

4. Cat Stretch

Why Does It Work?

The cat stretch is one of the best yoga stretches for lower back pain as it realigns the pelvis and spine while also stretching and relaxing the muscles in your back.

How To Do It?

Get down on all fours with your knees hip-width apart. Pull your belly button in towards your spine and arch your back upwards. Your body will form an inverted U. Hold this pose for ten seconds, then lower your spine so that your back forms a wide U shape. Hold this pose for ten seconds.

How Often To Do It?

Repeat this exercise five to ten times. You can even do this a few times a day.

Exercise, along with yoga, tai chi, spinal manipulations, etc. show better results than rest and medications for lower back pain.

[Read: KT Tape for Lower Back Pain]

5. Knee-to-chest Stretches

knee to chest stretch
Image: ShutterStock

Why Does It Work?

This yoga stretch for lower back pain helps restore flexibility to lower back and elongates the muscles in the area. It also reduces the stiffness around the lower back and increases your range of motion. It is also an excellent hip stretch for lower back pain.

How To Do It?

Start by lying on your back with your knees bent and feet flat. Now lift one leg and interlace your fingers under the knee. Pull the leg close to your chest using your hands. Make sure your lower back and pelvis are relaxed while doing this. Hold the leg in this position for five seconds. Now repeat with the other leg.

How Often To Do It?

Repeat this exercise at least ten times. You can do this twice a day.


Lower back pain can severely impact your day to day activities and your quality of life. Performing the exercises mentioned above while also making a few lifestyle changes can help you lead a pain-free life.

However, do keep in mind that these exercises only work on lower back pain that was not caused by an illness or some other underlying condition. If you continue experiencing pain or are unsure about which exercises you can do safely, do consult a doctor.


1. What stretches can I do for lower back pain?

You can do knee to chest stretch, cat stretch, superman, and lower back rotational stretch.

2. What are the best exercises for lower back pain?

Partial curls, bridges, pelvic tilts, etc. are a few exercises you can do for lower back pain.

3. Shouldn’t I rest when I experience lower back pain?

There is ample evidence that supports the use of exercise for lower back pain instead of completely resting. In fact, resting may worsen your condition.

View Comments (0)

Leave a Reply

Your email address will not be published.

Scroll To Top

Sign up for our Newsletter !
Get access to quality &
Natural Health Tips right from the Experts
Subscribe !
Send this to a friend