10 Best Exercises for Lower Back Pain Relief
Lower back pain can feel relentless, tight muscles, stiffness after long periods of sitting, and a dull ache that won’t go away. Whether it’s a result of poor posture, chronic low back pain, or nerve compression, one of the most effective ways to find lasting relief is through targeted movement. Let’s learn good Exercises for Lower Back Pain.
This guide breaks down the 10 best exercises for lower back pain, designed to reduce tension, restore flexibility, and strengthen the muscles that support your spine. All exercises can be done at home with little to no equipment.
Understanding Lower Back Pain
Lower back pain ranges from occasional soreness to persistent discomfort that disrupts daily life. Whether it’s caused by overuse, injury, or aging, understanding the underlying problem is key.
Common Causes:
- Spinal problems, such as herniated discs or spinal stenosis
- Muscle strains or sprains, especially in the back muscles and leg muscles
- Poor posture, excess weight, and weak abdominal muscles
- Lack of flexibility in the lower leg, hamstrings, and hips
Risk factors like a sedentary lifestyle and poor core strength can make chronic low back pain more likely. Addressing these through physical therapy, daily movement, and stretching exercises can help prevent flare-ups.
Precautions Before You Begin
Before starting any strengthening exercises or flexibility exercises, it’s essential to speak with a physical therapist or healthcare provider, especially if the pain persists or you’re recovering from an injury.
Watch for red flags like:
- Radiating pain down one leg or both
- Numbness, tingling, or pain results that worsen during exercise
- Inability to stand upright or control leg movement
Begin with gentle stretches from a safe starting position, usually lying on your back with knees bent and feet flat. Never force a stretch, move slowly, and stop if the pain gets worse.
1. Knee-to-Chest Stretch
This is a foundational chest stretch that relaxes the lower spine and helps relieve stiffness after sitting for long periods.
How to do it:
- Lie on your back with your legs bent, palms flat, and your spine in a neutral position.
- Bring one knee toward your chest while keeping the opposite leg extended or bent.
- Hold for 20–30 seconds, then switch legs.
For a deeper chest stretch lie variation, bring both knees toward your chest and hold. This is a favorite in physical therapy programs due to its low strain and high effectiveness.
2. Lower Back Rotational Stretch
This is a powerful flexibility exercise that improves spinal mobility and relieves pressure in the lumbar region.
How to do it:
- From a supine position with bent knees, slowly roll both knees to one side.
- Keep your shoulders firmly on the floor and breathe into the stretch.
- Hold for 5–10 seconds, then slowly return to the starting position and repeat on the opposite side.
Repeat this lower back rotational stretch three times per side. You can adjust the intensity by moving the knees closer to your chest or farther away.
3. Pelvic Tilts
A core part of any physical therapy routine, pelvic tilts activate deep stomach muscles and support posture correction.
How to do it:
- Pelvic tilts lie position: On your back, knees bent, feet flat, spine neutral.
- Tighten your core by drawing your belly button toward the floor.
- Slowly arch and then flatten your back against the mat in a controlled motion.
Repeat 10–15 times, breathing evenly. This helps train proper lumbar positioning and enhances control over your abdominal muscles.
4. Bridge Exercise
The bridge exercise strengthens the glutes, hamstrings, and lower back muscles—key players in spinal support.
How to do it:
- Lie with knees bent and feet flat.
- Press through your heels to slowly lift your hips, forming a straight line from shoulders to knees.
- Hold for 5 seconds, then slowly lower back down.
Aim for 10–15 reps. This is not just a muscle-strengthening exercise; it’s also a stability builder that prevents future injury.
5. Cat-Cow Stretch
A classic stretching exercise from yoga, this dynamic movement encourages spinal flexibility and reduces tension.
How to do it:
- Begin on hands and knees, palms flat, knees under hips.
- Inhale and slowly arch your back (cow), lifting your chest and body forward.
- Exhale and round your spine like a cat, engaging the abdominal muscles.
Repeat for 60 seconds. This sequence lubricates spinal joints and is especially helpful first thing in the morning or after long sitting sessions.
6. Bird Dog
The bird dog is a fantastic core strengthening move that improves balance, posture, and coordination.
How to do it:
- On all fours, extend your right leg back and left arm forward, keeping your hips level.
- Hold for 5–10 seconds, then return and switch to the left leg and right arm.
Perform 10 reps per side. Focus on keeping your spine stable and avoid tilting or arching.
7. Seated Lower Back Rotational Stretch
This version of the lower back rotational stretch is convenient for office workers and people with limited mobility.
How to do it:
- Sit on an armless chair with feet on the floor.
- Cross one leg over the opposite thigh.
- Twist your upper body using the left elbow against your right knee for leverage.
- Hold, then switch sides.
This improves spinal rotation and can help release tight muscles caused by prolonged sitting.
8. Hamstring Stretch
Tight hamstrings can pull on the pelvis and contribute to back pain. Loosening them improves posture and spinal alignment.
How to do it:
- Lie down and extend one leg while keeping the other leg bent with the foot flat.
- Slowly pull the raised leg toward you using a towel behind your knee or calf.
- Keep knees straight, but not locked.
Hold for 20–30 seconds and switch legs. You can also perform this as a seated hamstring stretch.
9. Wall Sits
Wall sits build endurance and core strength while promoting spinal alignment.
How to do it:
- Stand with your back against a wall and slide down until your knees are at 90 degrees.
- Hold for 20–30 seconds, keeping your shoulders firmly against the wall.
Work up to 3 sets. This is a safe way to strengthen leg muscles, abdominal muscles, and back muscles simultaneously.
10. Child’s Pose
This restful gentle stretch is perfect for cooldowns or moments when your back needs immediate relief.
How to do it:
- Kneel, then sit back on your heels and stretch your body forward, arms extended, forehead down.
- Relax your lower spine and breathe deeply.
Hold for 30–60 seconds. It decompresses the spine and calms the nervous system.
Conclusion: Exercises for Lower Back Pain
Lower back pain doesn’t need to become a permanent part of your life. These 10 back exercises, grounded in physical therapy principles, are designed to relieve lower back pain, restore function, and help you move confidently.
If you’re struggling with ongoing lower back pain and want expert support, Dr. Sirota and our team at Sirota Chiropractic are here for you. We offer personalized, non-invasive care plans focused on relieving lower back pain, improving mobility, and helping you return to the activities you love. Don’t let back pain hold you back, contact us today to schedule your comprehensive lower back assessment and take the first step toward lasting relief.
FAQs
What exercise is best for lower back pain?
The best exercises include pelvic tilts, bird dog, and bridge exercises, all of which strengthen the core and reduce spinal strain. These movements are often prescribed in physical therapy programs for their effectiveness.
What is the fastest way to cure lower back pain?
Combining stretching exercises, improved posture, and regular movement is the quickest way to manage lower back pain. If pain persists, a tailored plan from a physical therapist can accelerate recovery.
What is the best exercise equipment for lower back pain?
A yoga mat, foam roller, exercise ball, and resistance bands can all support your lower back workouts. However, most of the best exercises rely on body weight and a safe starting position.
How do you unlock your lower back?
Use gentle stretches like cat-cow, lower back rotational stretch, and child’s pose to release tension and restore spinal mobility. These movements help your lower spine move more freely.
How often should I do these exercises?
For best results, aim to do these exercises at least 3–5 times a week. Some moves, like the pelvic tilt or hamstring stretch, are safe for daily use and can help manage chronic low discomfort.
