8 Best Exercises For Lower Back Pain Relief

Exercises For Lower Back Pain

There can be several reasons for lower back pain including obesity, depression, aging, and bad posture. It’s one of the worst kind of pains that can be seriously unbearable. Also, it can limit your physical activities to the extent that you get disabled for the time being. Hence, when you get lower back pain, you generally tend to just sit back and relax. But that’s certainly not the best solution.

So how do you fight the intolerable pain in your lower back? Probably the best thing you can do is to exercise well. There are some incredible activities that can be highly effective in getting rid of this severe pain. So in case, you’re looking for a solution to this issue, here are the best exercises for lower back pain relief.

8 Best Exercises For Lower Back Pain Relief

1. Partial Crunches

partial crunches for lower back pain

How to do it:

You can do partial crunches wherever you want. Start by lying flat on the ground with bent knees. Keep your arms crossed over your chest or behind your neck. Now lift yourself off the floor without using your hands. Perform 8 to 10 sets with proper rests.


  • Partial crunches can be highly beneficial in toning up and easing off the lower back pain.
  • Full crunches can be risky for the issue. It often worsens the situation by stressing your back even more.
  • Partial crunches can provide proper workout without that risk. And, it takes care of the pain as well.

[ Read: Yoga Poses for Lower Back Pain Relief ]

2. Hamstring Stretches

hamstring stretches for lower back pain

How to do it:

  • Hamstring stretches are simple. Lie on the back with one of your knees bent.
  • Also, keep a looped towel under the other foot. Now, straighten your bent knee slowly and place it on the towel.
  • Hold the position for about half a minute and repeat it for both legs about 2 to 4 times. Be careful that you don’t overstretch.


  • Hamstring stretches are amazing for your thigh strength.
  • It might surprise you but a nice hamstring stretch can help your back pain as well.
  • In fact, it’s been long used as a popular solution to lower back pains.
  • Also, it’s a simple-to-do exercise that you can perform in the comfort of your home.

[ Read: Best Exercises to Reduce Belly Fat ]

3. Wall Sits

wall sits for lower back pain

How to do it:

  • For a wall sit, stand about a foot away from a wall with your back against the wall.
  • Make sure your legs are at shoulder’s distance, and your feet are out. Now, slide down the wall slowly and steadily to reach the squat position.
  • Hold the position for about 20 seconds and come back up.

Benefits: Wall sits can help you develop isometric strength. Also, it helps you enhance the endurance of your glutes, hamstrings, calves, quadriceps, and adductor muscles. And of course, it will help you relieve your back pains.

[ Read: Exercises to Get Rid of Flabby Arms ]

4. Bird Dog Pose

bird dog pose for lower back pain

How to do it:

  • Get on your all fours. Now stretch one of your legs out with pointed toes.
  • At the same time, raise and extend the opposite hand in the front.
  • Hold your position for about 5 seconds and relax.
  • Repeat with the other hand-leg pair.


  • The bird dog pose is highly effective for back pain relief.
  • It strengthens your core and spines especially the lumbar region.
  • This is what controls your whole body.
  • Hence it can help you maintain a proper body posture.
  • Also, the bird dog pose gives you stronger shoulders.

[ Read: Workouts to Tone Your Inner Thighs ]

5. Lying Pelvic Tilt

pelvic tilt exercise for low back pain

How to do it:

  • Lie down on your back with your legs at shoulder’s distance.
  • Keep your hands at the sides, knees flexed, and feet flat on the ground.
  • Use your core muscle strength to pull your belly towards your spine.
  • Hold the position for about 3 to 5 seconds and then lie relaxed.
  • Perform 3 sets of 5 reps.


  • Lying pelvic tilts target your abs and lower back muscles.
  • Hence it helps you strengthen your core and stomach.
  • And, it’s a great exercise to get rid of lower back pain.

[ Read: Best Exercises for Slim Waist ]

6. Knee to Chest Stretch

knee to chest stretch for low back pain

How to do it:

  • Lie flat on your back with both your knees bent. Pull one of your knees up to your chest keeping the other still grounded.
  • Keep the lower back firmly pressed against the ground throughout the process.
  • Hold the position for about 15 to 30 seconds and then get back to the initial position. Do it with the other leg. Perform 2-4 reps for each leg.


  • The knee to chest stretch helps stabilize your pelvis and reduce pain in the lower back.
  • It’s also effective to help you with muscle guarding, sciatic nerve impingement muscle spasm, hyperlordosis, disc herniation, and spinal stenosis.
  • Also, this exercise controls your excitement, anger, and blood pressure.

7. Aerobic Exercise

aerobic exercise for low back pain

How to do it:

  • Aerobics include a wide range of respiration based exercises with immense benefits.
  • You can choose from a wide range of cardio exercises.
  • The most popular exercises in this category are bike riding, running, swimming, etc.
  • Keep your core firm and tight while exercising and avoid the form that gives you more pain.


  • Cardio exercises are amazing ways of maintaining a steady flow of blood in the body.
  • These exercises would enhance your stamina and endurance.
  • And with proper blood circulation, you can also help yourself with lower back pain.

8. Supine Spinal Twist Pose

spinal twist for low back pain

How to do it:

  • Lie on your back and extend your arms sideways making a T.
  • Keep your palms facing down and place your right foot on your left knee.
  • Now, exhale and let your right knee fall down towards left with twisted spins and lower back.
  • Keep your eyes on the right fingertips.
  • Stay in the position for about 6-10 exhale-inhale cycles.
  • Now, inhale and roll up your hips back on the floor and exhale while taking your leg back to its original position.
  • Repeat it with the other leg.


  • The supine spinal twist stretches your back muscles.
  • Also, it realigns and elongates your spines along with hydrating your spinal disks.
  • All in all, it’s an amazing activity for lower back pain control.

Lower back pain is highly undesirable and has a highly adverse effect on your daily life. It’s difficult even to move an inch with such intense pain. However, with the above exercises, you’re quite sorted. These exercises strengthen your core, spines, and lower back. Hence, you not only relieve your back pain but also improve body functioning. So include these exercises in your routine and say goodbye to the back pain. Got a query? Shoot at us.

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