4 Exercises to Relieve Lower Back Pain

Lower back pain can be debilitating, but incorporating the right exercises into your routine can help alleviate discomfort and strengthen the muscles that support your spine. Here are four effective exercises to relieve lower back pain and promote a healthier, more resilient back:

The cat-cow stretch is a gentle yoga-inspired movement that helps increase mobility in the spine and relieve tension in the lower back.

How to Perform:

• Start on your hands and knees in a tabletop position.

• Inhale as you arch your back, dropping your belly toward the floor and lifting your head and tailbone (cow pose).

• Exhale as you round your back, tucking your chin to your chest and drawing your belly button toward your spine (cat pose).

• Move slowly between these positions for 8–12 repetitions.

Why It Works: This stretch promotes spinal flexibility and reduces stiffness in the lower back.

Child’s pose is another yoga exercise that gently stretches the lower back and hips while promoting relaxation.

How to Perform:

• Begin on your hands and knees, then sit back onto your heels while reaching your arms forward on the ground.

• Keep your forehead resting on the floor and breathe deeply.

• Hold this position for 20–30 seconds, repeating 3–4 times.

Why It Works: This pose gently stretches the lower back muscles, relieving tension and improving flexibility.

The glute bridge strengthens your glutes and core while taking pressure off the lower back.

How to Perform:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Engage your core and squeeze your glutes as you lift your hips toward the ceiling.

• Hold for 2–3 seconds at the top, then lower back down slowly.

• Perform 3 sets of 10–15 repetitions.

Why It Works: Strengthening the glutes and core helps support the lower back and reduces strain during daily activities.

The bird dog exercise improves core stability and strengthens the muscles surrounding the spine, helping to reduce back pain.

How to Perform:

• Start in a tabletop position on your hands and knees.

• Extend your right arm forward and your left leg back, keeping your hips level.

• Hold for 2–3 seconds, then return to the starting position and switch sides.

• Perform 3 sets of 8–12 reps per side.

Why It Works: This exercise promotes balance and strengthens the muscles that stabilize the lower back.

• Consistency Matters: Perform these exercises daily or at least 3–4 times per week for the best results.

• Focus on Form: Proper technique is crucial to prevent further injury.

• Incorporate Stretching: Combine these exercises with stretches for the hamstrings and hip flexors to further relieve lower back tension.

• Consult a Professional: If pain persists, consult a healthcare provider or physical therapist for personalized advice.

With regular practice, these exercises can help reduce lower back pain, improve mobility, and strengthen the muscles that support your spine, allowing you to move more comfortably and confidently.