These exercises for low back pain relief target the muscles that support the spine and promote better alignment and strength. Low back pain is one of the most common physical complaints, affecting millions of people of all ages and fitness levels. And relieving it is an important part of living well.

Why Exercise Helps Low Back Pain

Whether your back pain stems from poor posture, prolonged sitting, injuries, or muscle imbalances, low back pain can interfere with daily life. These exercises can help relieve discomfort, improve mobility, and prevent future episodes.

Exercise plays a key role in managing and relieving low back pain. Movement increases blood flow to the lower back, which aids in healing and reduces stiffness. It also strengthens muscles in the core, glutes, and hips, all of which contribute to spinal support. Gentle stretching enhances flexibility and helps reduce tension in the muscles surrounding the spine.

Guidelines for Safe Movement

Before beginning any exercise routine, it’s important to listen to your body and move with caution. If pain worsens during or after any movement, stop immediately. Avoid exercises that require sudden twisting, heavy lifting, or high-impact activity. Begin slowly, use a mat or soft surface, and focus on form over intensity.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Pelvic Tilts

Pelvic tilts help strengthen the abdominal muscles and stretch the lower back.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and gently flatten your lower back into the floor.
3. Hold for a few seconds, then relax and return to the starting position.
4. Repeat 10–15 times, focusing on controlled movement.

This exercise improves spinal stability and relieves tension in the lower back muscles.

Cat-Cow Stretch

The cat-cow stretch increases mobility in the spine and promotes better posture.

1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Inhale as you arch your back, lifting your head and tailbone (cow position).
3. Exhale as you round your spine, tucking your chin and pulling your belly toward your spine (cat position).
4. Move slowly through the stretch for 30–60 seconds.

This flowing motion helps loosen up tight back muscles and encourages fluid movement in the spine.

Child’s Pose

Child’s pose is a gentle stretch for the lower back, hips, and thighs.

1. Kneel on the floor and sit back on your heels.
2. Reach your arms forward and lower your forehead to the mat.
3. Breathe deeply and hold the pose for 30–60 seconds.

This restorative posture relieves lower back tension and promotes relaxation.

Bridge Exercise

The bridge exercise strengthens the glutes, hamstrings, and lower back.

1. Lie on your back with your knees bent and feet hip-width apart.
2. Press through your heels and lift your hips toward the ceiling.
3. Squeeze your glutes and hold for a few seconds at the top.
4. Slowly lower your hips back down and repeat 10–15 times.

A strong posterior chain helps support the spine and reduces stress on the lower back.

Knee-to-Chest Stretch

This stretch targets the muscles of the lower back and hips.

1. Lie on your back with both legs extended.
2. Bring one knee toward your chest, holding it with both hands.
3. Hold for 20–30 seconds, then switch legs.
4. For a deeper stretch, bring both knees to your chest at the same time.

This gentle stretch eases tension in the lumbar region and promotes flexibility.

Piriformis Stretch

Tight hip muscles can contribute to lower back pain, and the piriformis stretch can help relieve pressure.

1. Lie on your back with your knees bent.
2. Cross one ankle over the opposite thigh.
3. Grab behind your thigh and gently pull the leg toward your chest.
4. Hold for 20–30 seconds and switch sides.

This stretch targets the piriformis and helps relieve sciatic nerve discomfort, which often mimics low back pain.

Seated Spinal Twist

A seated spinal twist stretches the spine, hips, and shoulders while promoting spinal mobility.

1. Sit on the floor with your legs extended.
2. Bend your right knee and place your foot outside your left thigh.
3. Place your right hand behind you for support and your left elbow outside your right knee.
4. Gently twist to the right, looking over your shoulder.
5. Hold for 20–30 seconds and repeat on the other side.

Twisting helps restore range of motion and releases built-up tension in the back muscles.

Wall Sits

Wall sits strengthen the core, glutes, and quads—all important muscles for back support.

1. Stand with your back against a wall and your feet about two feet away from it.
2. Slide down into a seated position, keeping your back flat against the wall.
3. Hold for 10–30 seconds, working up to longer holds as your strength improves.

This isometric exercise teaches you to engage your core and maintain alignment.

Bird-Dog

Bird-dog is an excellent core stability exercise that supports the spine and improves coordination.

1. Start on your hands and knees in a tabletop position.
2. Extend your right arm forward and left leg back, keeping hips level.
3. Hold for a few seconds, then return to the starting position.
4. Switch sides and repeat 10 times on each side.

This exercise strengthens deep core muscles and reduces the risk of back injuries.

Hip Flexor Stretch

Tight hip flexors can pull on the pelvis and cause lower back pain. Stretching them can help ease the strain.

1. Kneel on one knee with the opposite foot in front, forming a 90-degree angle.
2. Gently press your hips forward until you feel a stretch in the front of the hip.
3. Hold for 20–30 seconds, then switch sides.

This stretch helps correct posture and relieves pelvic misalignment that contributes to back pain.

Core Strengthening with Dead Bug

A strong core is essential for spinal health. The dead bug is a safe way to activate the core without straining the back.

1. Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
2. Slowly lower your right arm and left leg toward the floor while keeping your lower back flat.
3. Return to the starting position and repeat with the opposite arm and leg.
4. Do 8–10 repetitions on each side.

This controlled movement builds core endurance and stability.

Leg Raises with Bent Knees

Straight leg raises can sometimes strain the lower back, but bent-knee raises are gentler and still effective.

1. Lie on your back with your knees bent and feet flat.
2. Tighten your core and lift one leg a few inches off the floor.
3. Hold briefly, lower it slowly, and switch legs.
4. Repeat 10 times per leg.

This exercise helps engage abdominal muscles and reduces pressure on the lumbar spine.

Incorporating these gentle exercises into your daily routine can lead to significant improvements in back health. Consistency is key; small movements performed daily are more effective than intense exercise done occasionally. Focus on posture, breathing, and smooth transitions between movements.

Additionally, don’t overlook lifestyle factors that contribute to back pain. Stay active throughout the day, maintain a healthy weight, and use supportive seating. Taking regular breaks from sitting, using proper body mechanics when lifting, and managing stress all play a role in protecting your back. By choosing safe, effective exercises and staying mindful of your body’s needs, you can reduce or eliminate low back pain and enjoy a more mobile, comfortable life.

A personal trainer can help you get started the right way or perfect your form, even if you only book 1-6 sessions with them. So don’t hesitate to ask for help.