Lower Back Pain: Exercises for Lower Back Pain Relief

There are number of reasons which can cause lower back pain. Some of them are muscle strain, spasm, sprained ligament, joint problems, slipped disk, etc. However, the most common cause is doing activities, which a person is not used to. There are some exercises, which are a part of back pain treatment. If the exercises are done regularly, they help in restoring the strength of the back. They may also help the person return to everyday activities. These exercises stretch and strengthen the muscles of the abdomen and spine, and therefore ease the lower back pain. This is important because strong muscles in the abdomen and back help maintain a good posture, and also keep the spine in its correct position.


While choosing the exercises, you will have to ensure that they also work the buttock muscles. This is because the buttock muscles also help support the spine and relieve the back pain.

Hamstring Stretch

  • Lie down on your back.
  • Place a rolled towel under your lower back. This will help in maintain the natural arch of the back.
  • Slowly lift your right leg up in the air. Let the left leg be on the floor, but ensure you do not bend your knee.
  • Support your right leg by holding it with your hands. While doing so, ensure that your elbows are straight and raise the foot as much as you can towards the ceiling. You will feel a stretch in the hamstring when you do this stretch.
  • Hold the stretch for 30 seconds before you release.
  • Repeat the steps with your right leg.

Cat Stretch

  • Come down on all your fours in a table top position. Make sure your hands are placed exactly under your shoulders and the knees are under your hips.
  • Drop your head down, tuck your hips and raise the middle of the trunk high, as much as you can. This will create a gradual curve of your back towards the ceiling.
  • Hold the position for 10 to 15 seconds and repeat the stretch.

Wall Squats

  • Stand with your back leaning against the wall. Your feet should be at a distance of 12 inches away from the wall.
  • Keep your core muscles tight and bend your knees to make an angle of 90 degrees at the knee.
  • Hold the position for 10 to 15 seconds and slowly come back to the starting position.

Leg Raises

  • Lie with your back against the floor.
  • Extend one leg straight on the floor and bend the other leg and place it on the floor.
  • Tighten the abdominal muscles and lift the extended leg straight up about 8 to 10 inches off the floor.
  • Hold the position for a few seconds and come back to the starting position and repeat the exercise on the other leg as well.

Knee to Chest Exercise

  • Lie on your back and extend one leg on the floor.
  • Bend the other knee and try to bring it closer to your chest.
  • Support it with your hand and pull the knee towards the chest.
  • Hold for 20 counts, release the leg and repeat the same on the other side as well.

There are some exercises to avoid with pain in your lower back. These include hip twists, hurdlers stretch, and sit ups with legs extended. Before you perform any of the aforementioned exercises, it is important, that you do some warm up exercises. Along with these exercises, you may also do the other exercises like walking, cycling, swimming, etc. These exercises are said to bring lower back pain relief. Before you start doing any of the exercises, do consult your healthcare professional.

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