7 Effective Exercises to Alleviate Lower Back Pain Daily
7 Effective Exercises to Alleviate Lower Back Pain Daily
7 Effective Exercises to Alleviate Lower Back Pain Daily
June 13, 2025
Lower back pain (LBP) affects millions worldwide and is expected to grow significantly by 2050. This article highlights 7 effective exercises that can ease and prevent LBP, all of which can be safely done at home without specialized equipment.
Causes and Indicators of Lower Back Pain
Lower back pain is caused by overuse of the lumbar spine and strain in its supporting muscles. It can be acute or chronic, depending on the severity and duration of the damage.
Pay attention to specific signs to detect and avoid lower back pain (LBP), which include:
Mild to moderate discomfort can appear in the pelvic or hip area.
Lower back tightness or spasms may occasionally happen.
Sciatica causes sharp pain that starts in the lower back and travels to the legs.
Sitting might worsen the pain, but walking often reduces it.
7 Exercises For Easing Lower Back Pain
These symptoms suggest the early onset of LBP.
Try these exercises at home to ease back pain:
1. The Child’s Pose
The Child’s Pose is a simple yet effective yoga exercise that stretches the gluteus maximus and other back muscles while improving spinal flexibility.
It involves sitting back on your heels, lowering your head to the floor, and extending your arms forward. This pose, when practiced regularly, relaxes the lower back and strengthens spinal health, making it an ideal stretch for stress relief and recovery.
2. The Knee-to-Chest Stretch
The knee-to-chest stretch relieves tension in the hips, glutes, and lower back.
Lie on your back, pull one knee to your chest, hold, and repeat with the other leg. It’s ideal for morning back pain relief. A variation involves stretching the knees outward to target additional muscles, including those in the upper back.
3. The Glute Bridge
Preventing lower back pain starts with strengthening your glutes, and the glute bridge is one of the best exercises for this.
Lie on your back, bend your knees, and lift your pelvis off the floor, tightening your abs and glutes as you form a straight line from shoulders to knees. Hold briefly, lower, and repeat. Consistent practice builds stronger glutes and supports back health.
4. Kneeling Back Stretch
The kneeling back stretch is a simple exercise for managing lower back pain and enhancing posture.
Start kneeling, hands on your heels, then stretch your hips outward and look at the ceiling. Hold for a minute and repeat 5–10 times.
A variation involves extending one knee forward. Regular practice can ease muscle tightness and reduce back pain, especially for desk workers.
5. Plank and Side Plank
Sit-ups may not alleviate lower back pain and could cause harm. Instead, try the plank, which bolsters your back and abs.
Lie facedown, lift your body using your forearms and heels, maintain a parallel posture, and slightly elevate your buttocks. Hold for a few seconds and repeat 3–4 times daily.
The side plank, performed on one forearm, is an effective variation that targets hip stabilizing muscles like the quadratus lumborum.
6. Seated Spinal Twist
The seated spinal twist is an effective exercise for relieving lower back pain and improving spinal flexibility and mobility.
Start by sitting with one knee bent forward and the opposite foot grounded. Cross the bent foot over to the other side of the grounded leg and rotate your torso toward the side of the bent knee. Stretch deeply to enhance the movement's benefits and hold the position for one minute. Afterward, return to the starting position and repeat the exercise on the other side. Regular practice of this stretch can promote back health and overall mobility.
7. The Bird Dog
The bird dog exercise targets glutes and back extensor muscles, helping with core stability and strength.
Start on your hands and knees, tighten your abdominal muscles, and lift one leg while extending the opposite arm forward, both parallel to the floor.
Hold the position for 15–20 seconds, then return and switch sides. This exercise promotes balance while strengthening spine-supporting and lifting muscles.
Your Turn
Incorporate any of the seven exercises into your daily routine to relieve lower back pain, or try Pilates as another effective option.
If you feel discomfort while doing these exercises, it may suggest improper form or underlying health issues; consult a doctor if the discomfort persists.
Request An Appointment
Please fill out this form and
we will contact you about scheduling.
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7 Effective Exercises to Alleviate Lower Back Pain Daily
June 13, 2025
Lower back pain (LBP) affects millions worldwide and is expected to grow significantly by 2050. This article highlights 7 effective exercises that can ease and prevent LBP, all of which can be safely done at home without specialized equipment.
Causes and Indicators of Lower Back Pain
Lower back pain is caused by overuse of the lumbar spine and strain in its supporting muscles. It can be acute or chronic, depending on the severity and duration of the damage.
Pay attention to specific signs to detect and avoid lower back pain (LBP), which include:
Mild to moderate discomfort can appear in the pelvic or hip area.
Lower back tightness or spasms may occasionally happen.
Sciatica causes sharp pain that starts in the lower back and travels to the legs.
Sitting might worsen the pain, but walking often reduces it.
7 Exercises For Easing Lower Back Pain
These symptoms suggest the early onset of LBP.
Try these exercises at home to ease back pain:
1. The Child’s Pose
The Child’s Pose is a simple yet effective yoga exercise that stretches the gluteus maximus and other back muscles while improving spinal flexibility.
It involves sitting back on your heels, lowering your head to the floor, and extending your arms forward. This pose, when practiced regularly, relaxes the lower back and strengthens spinal health, making it an ideal stretch for stress relief and recovery.
2. The Knee-to-Chest Stretch
The knee-to-chest stretch relieves tension in the hips, glutes, and lower back.
Lie on your back, pull one knee to your chest, hold, and repeat with the other leg. It’s ideal for morning back pain relief. A variation involves stretching the knees outward to target additional muscles, including those in the upper back.
3. The Glute Bridge
Preventing lower back pain starts with strengthening your glutes, and the glute bridge is one of the best exercises for this.
Lie on your back, bend your knees, and lift your pelvis off the floor, tightening your abs and glutes as you form a straight line from shoulders to knees. Hold briefly, lower, and repeat. Consistent practice builds stronger glutes and supports back health.
4. Kneeling Back Stretch
The kneeling back stretch is a simple exercise for managing lower back pain and enhancing posture.
Start kneeling, hands on your heels, then stretch your hips outward and look at the ceiling. Hold for a minute and repeat 5–10 times.
A variation involves extending one knee forward. Regular practice can ease muscle tightness and reduce back pain, especially for desk workers.
5. Plank and Side Plank
Sit-ups may not alleviate lower back pain and could cause harm. Instead, try the plank, which bolsters your back and abs.
Lie facedown, lift your body using your forearms and heels, maintain a parallel posture, and slightly elevate your buttocks. Hold for a few seconds and repeat 3–4 times daily.
The side plank, performed on one forearm, is an effective variation that targets hip stabilizing muscles like the quadratus lumborum.
6. Seated Spinal Twist
The seated spinal twist is an effective exercise for relieving lower back pain and improving spinal flexibility and mobility.
Start by sitting with one knee bent forward and the opposite foot grounded. Cross the bent foot over to the other side of the grounded leg and rotate your torso toward the side of the bent knee. Stretch deeply to enhance the movement's benefits and hold the position for one minute. Afterward, return to the starting position and repeat the exercise on the other side. Regular practice of this stretch can promote back health and overall mobility.
7. The Bird Dog
The bird dog exercise targets glutes and back extensor muscles, helping with core stability and strength.
Start on your hands and knees, tighten your abdominal muscles, and lift one leg while extending the opposite arm forward, both parallel to the floor.
Hold the position for 15–20 seconds, then return and switch sides. This exercise promotes balance while strengthening spine-supporting and lifting muscles.
Your Turn
Incorporate any of the seven exercises into your daily routine to relieve lower back pain, or try Pilates as another effective option.
If you feel discomfort while doing these exercises, it may suggest improper form or underlying health issues; consult a doctor if the discomfort persists.
Request An Appointment
Please fill out this form and
we will contact you about scheduling.
By checking this box, I consent to receive transactional messages related to my account, orders, or services I have requested. These messages may include appointment reminders, order confirmations, and account notifications among others. Message frequency may vary. Message & Data rates may apply. Reply STOP to opt-out.
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