Lower Back

Exercises for Lower Back Pain

Tired of that nagging ache in your lower back? These gentle yet powerful exercises for lower back pain are designed to relieve tension, build strength, and restore flexibility, all from the comfort of your own home.

🔍 What These Exercises Target

This routine specifically targets tightness in your lower back muscles, hips, glutes, and hamstrings, which are common culprits behind discomfort and stiffness. Whether your pain comes from sitting all day or overexertion, these movements offer a natural solution

✨ Key Benefits of Exercises for Lower Back Pain

✅ Relieves stiffness and discomfort in the lumbar region
✅ Improves flexibility to support spinal health and mobility
✅ Strengthens core and hip muscles to prevent future pain
✅ Enhances posture by counteracting slouching and imbalances
✅ Reduces stress through mindful movement and breathing

🏋️ Step-by-Step Exercises to Reduce Lower Back Pain

1️⃣ Cat-Cow Stretch

  1. Inhale, arch your back, and lift your head (Cow Pose).
  2. Exhale, round your spine, and tuck your chin (Cat Pose).
  3. Transition gently into Child’s Pose by sitting back on your heels, folding forward, and extending your arms.
  4. Return to tabletop and repeat the Cat-Cow stretch 10 times, moving slowly with your breath. 🐄🐈🧘‍♀️

2️⃣ Child’s Pose

  1. Kneel on the floor and sit back on your heels.
  2. Fold forward, resting your forehead on the ground.
  3. Extend arms forward or alongside your body.
  4. Hold for 30 seconds, breathing deeply.

3️⃣ Knee-to-Chest Stretch

  1. Lie on your back with knees bent.
  2. Hug one knee toward your chest, keeping the other foot flat.
  3. Hold for 20 seconds, then switch sides.
  4. Advanced: Hug both knees at once.

4️⃣ Pelvic Tilts

  1. Lie on your back, knees bent, feet flat.
  2. Gently flatten your lower back against the floor by tilting your pelvis upward.
  3. Hold for 5 seconds, then release.
  4. Repeat 15 times to engage your core.

5️⃣ Glute Bridge

  1. Lie on your back, knees bent, arms at your sides.
  2. Lift your hips toward the ceiling, squeezing your glutes.
  3. Hold for 3 seconds at the top, then lower slowly.
  4. Repeat 12–15 times.

Modifications:

  • Beginner: Use a pillow under your hips for support.
  • Advanced: Add a resistance band above your knees.

⚠️ Safety Tips & Common Mistakes

🚫 Don’ts

✖ Force painful movements – discomfort is okay, sharp pain is not.
✖ Hold your breath – breathe steadily to relax muscles.
✖ Skip warm-ups – gentle movement preps your body.

✅ Do’s

✔ Start slow – gradually increase intensity.
✔ Focus on form – quality over quantity.
✔ Listen to your body – rest if needed.

🌟 Pro Tip

Pair these exercises for lower back with daily walks and proper hydration to amplify results!