Lower back exercises: 10 workouts to relieve pain and build strength

Lower back pain is one of the most common physical complaints affecting people of all ages. That is why lower back exercises can be crucial for you to remain in movement and improve your health.

Whether you’re dealing with discomfort from prolonged sitting on your office chair, feeling lower back pain when squatting, discomfort when doing exercises, or recovering from an injury, the following lower back exercises can help reduce the pain, improve mobility, and build longer-term strength. 

So, get ready for the most effective exercises for lower back pain.

Best Lower Back Exercises for Lower Back Pain

If you have lower back pain, don’t worry. You can do some simple exercises at home to get rid of this pain. 

Here are the 10 best exercises for lower back pain relief and strength.

1. Cat-Cow Stretch

Channel your inner feline—flexible, relaxed, and totally unbothered by lower back pain. Cat-cow stretch is definitely one of the best lower back pain exercises you can try. 

This yoga-inspired stretch promotes flexibility and relieves tension in the lower back and spine. Also, it increases mobility, improves spinal alignment, and reduces stiffness.

How to do Cat Cow Stretch:

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Inhale as you arch your back, dropping your belly toward the floor (cow position).
3. Exhale as you round your back, tucking your chin to your chest (cat position).
4. Repeat for 8-10 slow, controlled breaths.

2. Child’s Pose

The ultimate excuse to lay low and imagine you’re super athletic.

A classic yoga pose that gently stretches the lower back, hips, and thighs while easing tension and enhancing flexibility.

How to do Child Pose:

1. Kneel on the floor and sit back on your heels.
2. Reach your arms forward and lower your torso over your thighs.
3. Hold the position for 30 seconds to 1 minute, breathing deeply.

3. Pelvic Tilts

Because sometimes your back just needs a little 'tuck and roll'.

This simple lower back exercise helps engage the core and lower back muscles while improving mobility.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and flatten your back against the floor.
3. Hold for a few seconds, then release.
4. Repeat for 10-15 reps.

4. Bridges

Build a bridge - and get over your back pain (literally)!

Bridges target the glutes and lower back, two critical areas for spinal support.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips toward the ceiling, squeezing your glutes.
3. Hold for a few seconds, then lower back down.
4. Perform 10-12 repetitions.

5. Bird-Dog

Who knew pretending to be a bird and a dog at the same time could be this good for you?

This dynamic movement is one of the effective exercises to strengthen lower back. It also improves stability and balance and strengthens the entire posterior chain.

How to do it:

1. Begin on all fours.
2. Extend your right arm and left leg simultaneously, keeping your core engaged.
3. Hold for a few seconds, then return to the starting position.
4. Switch sides and repeat for 10 reps per side.

6. Superman 

Calm down. You won’t need to learn how to fly on this one. 

Named for its resemblance to Superman flying, this lower back exercise targets the lower back and glutes.

How to do it:

1. Lie face down with your arms extended overhead.
2. Simultaneously lift your arms, chest, and legs off the ground.
3. Hold for a few seconds, then lower back down.
4. Perform 10-12 repetitions.

7. Knee-to-Chest Stretch

Time for a cozy knee cuddle to make amends. A gentle stretch to relieve lower back tension.

How to do it:

1. Lie on your back with your legs extended.
2. Bring one knee to your chest, holding it with both hands.
3. Hold for 20-30 seconds, then switch sides.

8. Seated Spinal Twist

Twist and shout (but only if you can).

A seated twist is one of the best lower back pain exercises that helps release tension and improve spinal mobility.

How to do it:

1. Sit with your legs extended.
2. Cross one leg over the other, placing your foot flat on the floor.
3. Twist your torso toward the bent knee, placing your opposite elbow outside the knee.
4. Hold for 20-30 seconds, then switch sides.

9. Hip flexor stretch

Give those tight hips a reason to stop complaining!

Tight hip flexors can contribute to lower back pain. Stretching them can alleviate discomfort.

How to do it:

1. Kneel on one knee, with the other foot flat on the floor in front.
2. Shift your weight forward, feeling a stretch in the hip of the kneeling leg.
3. Hold for 20-30 seconds, then switch sides.

Pay attention to the details so you won’t get hurt:

10. Dead Bug 

Who knew pain relief could be this weirdly fun?

Never knew imitating a dead bug could help you with your pain? Now you do. 

This is a core-focused movement that strengthens the muscles supporting the spine.

How to do it:

1. Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
2. Slowly lower one arm and the opposite leg toward the floor.
3. Return to the starting position and switch sides.
4. Perform 10-12 reps per side.

Watch and learn:

Pro Tips: 

1. Warm up first: always warm up before starting your workout to prevent injury and prepare your muscles.
2. Focus on form: perform each exercise with proper form to maximize benefits and avoid strain.
3. Stay consistent: consistency is key for long-term improvements in strength and mobility.
4. Choose the best time to workout: if you are a beginner, the best time is whenever you can!
5. Incorporate recovery: rest days and proper stretching are essential for muscle recovery and growth.
6. Pay attention to nutrition: a balanced diet supports muscle repair and overall health.
7. Modify the Movements: if you’re new to these lower back exercises or find them challenging, consider modifying the movements. For instance, if the Cat-Cow stretch feels too intense, focus on smaller, slower movements. If the Bird-Dog is tricky for balance, try extending just one limb at a time instead of both. 
8. Use a Foam Roller: Pair these exercises with other pain-relieving practices for best results. Consider using a foam roller to massage tight muscles or adding heat therapy to relax the area before stretching. Posture adjustments, such as sitting with your feet flat on the floor and your back supported, can also make a big difference.

What Can Cause Lower Back Pain?

Although these lower back pain exercises can help you relieve from this pain, it's still essential to know the source and the reason you are getting this pain. Believe it or not, it doesn’t come out of nowhere.

Contributing factors can include:

• Poor posture;
• Weak core muscles;
• Trauma;
• Stress.

Note: you could also have discomfort on the Psoas Muscle, so you might wanna look into that as well. 

Engaging in a consistent routine of lower back pain exercises can alleviate tension and prevent future issues, by increasing blood flow to the affected area, promoting flexibility and mobility, and strengthening the muscles that support the spine.

Safety First

It’s extremely important; if you’re experiencing persistent or severe lower back pain, consult a healthcare professional or physiotherapist before starting any exercise program.

They can help determine exactly the types of exercises you should do and for how long. Also, they can pinpoint the underlying cause and ensure you’re choosing the right movements for your needs - especially if you are just getting started going to the gym. 

Don’t engage in exercises for lower back pain before making sure that they are safe, okay? 

FAQs 

Can I Do Lower Back Exercises Every Day?

Yes! Most of these exercises are gentle enough to be performed daily. However, listen to your body and allow rest if you feel soreness.

How Long Will it Take to See Results?

Consistency is key! Many people notice improvements in pain and mobility within weeks of regular practice.

Can These Exercises Replace Medical Treatment?

While they’re highly beneficial, these exercises should complement and not replace advice and treatment from a healthcare professional.

Do Lower Back Exercises Really Work? 

Definitely! A body that is in constant movement and being stretched is a healthier and stronger body. 

Wrap Up

Don’t let lower back pain hold you back from living your best life. Follow the steps of the mentioned lower back pain exercises to help your back relieve from pain. 

Every journey begins with a single step, or stretch! Whether you’re dealing with discomfort now or looking to prevent future pain, these exercises are your tools to reclaim your mobility and strength. Take it one movement at a time, and before you know it, your back will thank you.

Remember, progress takes time, but every step you take toward a stronger back is a step toward a healthier you.

If you need extra help, download the Flex fitness app and get started!