Exercises That Can Help Ease Lower Back Pain

Last updated on June 28th, 2024 at 11:48 am

Exercises That Can Help Ease Lower Back Pain

Lower back pain is quite joint for most adults. Often, the main driving force behind it would include pain, tingling sensation, and numbness in the lower body. Many causes may lead to its occurrence; however, the most frequent or common ones are muscular strain, poor posture, and age.

There are two types of back pain: acute and chronic. Acute back pain may last for some days or even weeks. Most lower back pain is acute. On the other hand, chronic back pain persists longer than 12 weeks and is less common but can have the exact causes as acute back pain.


There are some preventive measures you can take to alleviate episodes and stop the pains from coming back in the future. The two most effective ways of helping reduce lower back pain are through stretching exercises and proper strengthening of your back and abdominal muscles. Good abdominals and hip flexors make a person maintain good posture, while good buttocks help support one’s back when one is walking, standing, or even sitting. Having well-stretched muscles will improve your ability to move around.

Exercises for Reducing Lower Back Pain

The following exercises will strengthen your muscles while increasing flexibility to support your lower back. Lower back pain is occasionally recurring but can also be a one-time thing. Incorporating these back-strengthening exercises into your routine will alleviate the pain and help prevent its return by developing abdominal, hip, and back muscle strength.

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Knee to Chest Stretch

This stretch is easy and a great way to warm you up before your workout.

  • Step 1: On your back, bend your knees flat on the floor.
  • Step 2: Bring one knee toward your chest with both hands.
  • Step 3: Draw in your abdominals and press your spine towards the floor; hold for 5 seconds.
  • Steps 4: Return to the original position, then repeat on the other side.

You can repeat this stretch 2 to 3 times during the morning and at night.

Lower Back Rotational Stretch

It’s another easy stretch to get those muscles ready to move.

  • Steps 1: Lie on your back with your knees bent and feet flat on the floor.
  • Step 2: Keeping your shoulders on the floor, roll your knees to one side and hold for 5 to 10 seconds.
  • Step 3: Return to the initial position; then do likewise on the other side.

You can repeat it 2 to 3 times in the morning and night.

Glute Bridges exercise

The purpose of this exercise is to build up the glute and abdominal muscles.

  • Steps 1: Lie on your back with your knees bent and feet flat on the floor.
  • Step 2: Relax your shoulders and neck, engage your abdominals and glutes, then lift your hips up towards the ceiling, making sure not to arch your back too much.
  • Step 3: Hold for as long as possible, beginning with three deep breaths. Then, return to the starting position.

Start off repeating it five times each day, and work your way up to 30 repetitions over the coming days.

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Lower Back Stretch Exercise

This exercise is a low-intensity way to strengthen the muscles in your lower back and abdomen.

  • Steps 1: Lie on your back with your knees bent and feet flat on the floor.
  • Steps 2: Engage your abdominals to pull your stomach away from your waistband. Hold 5 seconds.
  • Step 3: Relax and flatten your back, drawing your belly button toward the floor. Hold 5 seconds, then relax.

Start with repeating this stretch five times and gradually build up to 30.

Cat and Cow Stretch

This stretch will strengthen and alleviate the lower back muscles. Doing this exercise in the morning and at night will increase blood flow and make your muscles lose.

  • Stage 1: Lie on the floor with your hands and knees, shoulder-width apart and hip-width apart.
  • Step 2: Arch your back, slowly drawing your belly toward the ceiling.
  • Step 3: Slowly release your back and abdomen toward the floor, pushing further by drawing your shoulders backward, looking up toward the ceiling.
  • Step 4: Return to the original position and repeat.

Repeat this exercise 3 to 5 times, twice a day.

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