The 5 Best Exercises for Low Back Pain
Low back pain is one of the most common complaints I see in clinic—and it can affect anyone, whether you’re sitting at a desk all day, lifting heavy objects, or simply moving through everyday life. The good news? Gentle, targeted exercises can help relieve discomfort, improve flexibility, and strengthen your back to prevent future flare-ups.
Here are five of the best exercises for easing low back pain. Each one is simple, requires no special equipment, and can be done at home.
1. Cat-Cow Stretch
Why it helps: This yoga-inspired movement improves flexibility in your spine and gently warms up the muscles in your back.
How to do it:
- Start on your hands and knees, wrists under shoulders, knees under hips.
- Inhale as you drop your belly toward the floor, lifting your head and tailbone (Cow Pose).
- Exhale as you round your back, tucking chin to chest and tailbone under (Cat Pose).
Reps & Sets: Perform 8–10 repetitions per set. Complete 2–3 sets, resting 30–60 seconds between sets.
Tip: Move slowly and smoothly, focusing on your breath to help release tension.
2. Child’s Pose
Why it helps: Stretches the lower back and hips, releasing tension and encouraging relaxation.
How to do it:
- Kneel on the floor, big toes touching, knees apart.
- Sit back onto your heels and reach your arms forward, lowering your chest toward the floor.
- Keep the opposite leg bent or extended on the floor.
Reps & Sets: Hold for 20–30 seconds per leg. Repeat 2–3 times each side.
Tip: If you lack flexibility in your hips or back, place a pillow or folded blanket underneath your torso to make the position more comfortable.
3. Knee-to-Chest Stretch
Why it helps: Relieves tension in the lower back and stretches the hip and glute muscles.
How to do it:
- Lie on your back with knees bent and feet flat.
- Bring one knee toward your chest, holding it with both hands.
- Keep the opposite leg bent or extended on the floor.
Reps & Sets: Hold for 20–30 seconds per leg. Repeat 2–3 times each side.
Tip: Keep your shoulders relaxed on the floor and avoid pulling too hard—this should feel like a gentle stretch, not strain.
4. Pelvic Tilts
Why it helps: Strengthens the lower abdominal and back muscles, improving spinal stability.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Flatten your lower back against the floor by tightening your abdominal muscles and gently tilting your pelvis upward.
- Hold briefly, then release.
Reps & Sets: Perform 10–12 repetitions per set. Complete 2–3 sets, resting 30–60 seconds between sets.
Tip: Exhale as you tilt your pelvis to engage your core more effectively.
5. Bridge Pose
Why it helps: Strengthens the glutes, hamstrings, and lower back muscles for better support of the spine.
How to do it:
- Lie on your back with knees bent, feet hip-width apart, and arms at your sides.
- Press through your heels to lift your hips toward the ceiling.
- Hold for a few seconds, then slowly lower down. Reps & Sets: Perform 8–12 repetitions per set. Complete 2–3 sets, resting 30–60 seconds between sets.
Tip: Keep your knees aligned with your hips—don’t let them splay outward or cave inward during the lift.
Final Thoughts
Consistently practicing these five exercises can help you strengthen your core, improve flexibility, and reduce tension in your lower back. The key is to move mindfully — focus on proper form, controlled breathing, and listening to your body’s limits.
While these exercises can be an important part of a self-care routine, they work best when combined with other supportive treatments like acupuncture, which addresses muscle tension, improves circulation, and helps your body heal from the inside out.
If pain persists or worsens, consult a healthcare professional to ensure there’s no underlying issue that needs attention. With regular care and patience, you can give your back the strength and support it needs to keep you moving comfortably through life.
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