10 Simple Exercises to Relieve Lower Back Pain

Here is a description of 10 simple exercises to relieve lower back pain.

1. Knee to chest stretch: This stretch helps loosen up your lower back muscles and improve your range of motion. To do this stretch, lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull one knee toward your chest and hold for five seconds. Repeat with the other knee, and then with both knees together. Do this stretch 2 to 3 times in the morning and at night.

2. Lower back rotational stretch: This stretch helps relieve tension in your lower back and improve your spinal flexibility. To do this stretch, lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders on the floor, gently roll your knees to one side and hold for 5 to 10 seconds. Return to the center and repeat on the other side. Do this stretch 2 to 3 times in the morning and at night.

3. Glute bridges: This exercise strengthens your glute and abdominal muscles, which support your lower back and improve your posture. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your abdomen and glutes, and lift your hips off the floor until you form a straight line from your knees to your shoulders. Hold for as long as you can, starting with three deep breaths, and then lower your hips to the floor. Start with five repetitions and gradually build up to 30.

4. Lower back flexibility exercise: This exercise helps you learn how to control your lower back muscles and improve their mobility. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your abdomen and lift your lower back off the floor, creating a small arch. Hold for five seconds and then relax. Then flatten your back, pulling your belly button toward the floor. Hold for five seconds and then relax. Repeat this exercise 5 to 30 times.

5. Cat stretch: This stretch helps you relax your lower back muscles and increase their flexibility. To do this stretch, kneel on all fours with your hands under your shoulders and your knees under your hips. Slowly arch your back, pulling your belly up toward the ceiling as you bring your head down. Hold for a few seconds and then slowly let your back and belly sag toward the floor as you bring your head up. Return to the starting position and repeat 3 to 5 times twice a day.

6. Seated lower back rotational stretch: This stretch helps you loosen up your lower back muscles and improve their rotation. To do this stretch, sit on a chair or a stool with your feet flat on the floor. Cross one leg over the other and place the opposite elbow on the outside of the crossed knee. Twist and stretch to the side, holding for 10 seconds. Return to the center and repeat on the other side. Do this stretch 2 to 3 times per side.

7. Pelvic tilt: This exercise helps you strengthen your abdominal muscles, which support your lower back and improve your posture. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your abdomen and press your lower back into the floor, flattening the curve of your spine. Hold for a few seconds and then relax. Repeat this exercise 10 to 20 times.

8. Partial curl: This exercise helps you strengthen your abdominal muscles, especially the rectus abdominis, which runs along the front of your abdomen. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross them over your chest. Tighten your abdomen and lift your head and shoulders off the floor, keeping your neck in line with your spine. Hold for a few seconds and then lower yourself to the floor. Repeat this exercise 10 to 20 times.

9. Bird dog: This exercise helps you strengthen your core muscles, which include your abdominal, back, and hip muscles. To do this exercise, kneel on all fours with your hands under your shoulders and your knees under your hips. Tighten your abdomen and extend one arm and the opposite leg, keeping them in line with your spine. Hold for a few seconds and then return to the starting position. Repeat with the other arm and leg. Do this exercise 10 times per side.

10. Side plank: This exercise helps you strengthen your oblique muscles, which are located on the sides of your abdomen. To do this exercise, lie on one side with your legs stacked and your elbow under your shoulder. Tighten your abdomen and lift your hips off the floor, forming a straight line from your head to your feet. Hold for as long as you can, starting with 10 seconds, and then lower yourself to the floor. Repeat on the other side. Do this exercise 2 to 3 times per side.