10 Lower Back Exercises for Pain

Lower Back Exercises

10 Lower Back Exercises for Pain

Lower back (LUMBAR) Rotational Stretches

A lady lays on a mat on the floor on her back. She has her feet up to her chest cradled being held by her arms. This one of the 10 Lower Back Exercises for Pain

Lower Back Exercises – The Lower Back Rotational Stretch is great for helping relieve tension in your lower back. At the same time, it works the core muscles improving stability. Working those core muscles using lower back exercises has proven to help with back pain.

To Begin the Lower Back Rotational Stretch:

  • Lay down with your back on the floor. Your knees bent and feet flat on the floor.
  • Keep your shoulders planted firmly on the floor. Slowly roll both of your bent knees over to one side.
  • Hold for 5 to 10 seconds.
  • Go back to the starting position.
  • This time, roll your bent knees over to the other side and hold for 5 to 10 seconds.
  • Go back to the starting position.
  • Repeat the process 2 to 3 times on each side, twice a day.

Transverse Abdominis Draw

 A lady lays on her back on the floor with her knees up and feet flat on the floor.

The transversus abdominis gets worked with the draw-in maneuver. This muscle is located on the front and sides of your abdomen. It stabilizes the spine and lower back area.

To Begin the Draw-In Maneuver:

  • Lay down with your back on the floor. Bend your knees and keep your feet flat on the floor with your arms on your sides.
  • Take a deep breath, inhaling.
  • Then while breathing out, pull your belly button down toward your spine, tightening the abdominal muscles and keeping your hips in place.
  • Hold for 5 seconds.
  • Repeat this process 5 more times.
  • Increase hold times and repetitions as you become stronger.

Pelvic Tilts

A lady lays on her back on the floor with her knees up and feet flat on the floor. She is attempting to do the Pelvic Tilt Exercise.

The Pelvic Tilt exercise is known for releasing tight back muscles and keeping them flexible.

To Begin the Pelvic Tilt Exercise:

  • Laying with your back to the floor, bend your knees, and rest your feet flat on the floor. Hold your arms on the sides.
  • Slowly arch your lower back, pushing the stomach out.
  • Hold this position for 5 seconds, then relax.
  • Flatten your back and pull the belly button inward toward the floor.
  • Hold it for 5 seconds, then relax.
  • You want to increase the number of repetitions as you get stronger.  Build it up to an amount you feel comfortable with.

Lying Lateral Leg Lifts

Lying Lateral Leg Lifts.

Your hip abductor muscles get worked with the Lying lateral leg lifts. These muscles are for supporting your pelvis and will help reduce any strain on the back. It’s essential to keep these muscles strong. They maintain your balance and affect your mobility.

To Begin the Lying Lateral Leg Lifts:

  • Lay down on either side with your legs together.
  • Slightly bend the leg that’s closest to the floor. 
  • Draw the belly button into the spine, engaging your core muscles.
  • Raise your top leg about afoot. Keep it straight and extended.
  • Hold this position for 2 seconds. Hold for longer when you become stronger.
  • Do 10 repetitions.
  • Switch sides of your body. Repeat lifting the other leg.
  • Perform 3 sets on each side.

Cat & Camel

There are two images of the same lady in this lower back exercise. The top image she is on here hands and knees. The bottom image she is on her hands and knees also but has her back arched up.

The cat & camel stretch can help strengthen your back and ease the tensions in your muscles.

To Begin the Cat & Camel Stretch:

  • Get down on your hands and knees. You want your knees to be the width of your hips. Your shoulders and hands in line with each other.
  • Arch your back (like a cat), focus on pulling your belly button up towards the ceiling. Feel your stomach muscles tighten and them as much as you can tolerate.
  • Hold for 5 seconds. You will want to hold it for longer as you build up your strength.  
  • Gradually relax the muscles (like a camel) and let your abdomen drop down toward the floor.
  • Go back to the starting position.
  • Repeat 3–5 times. You can do this multiple times throughout the day if you want. 


There is actually two images in one. The top image, there is a lady in workout clothes laying flat on a mat, face down on the floor. She has her arms out straight in front of her. The second image on the bottom, the same lady is in the exact same position. However, she has her arms and legs raised about 18 inches off the floor. Her head is raised as well but her face is facing downward.

If you want to maintain good posture you need to have strong back extensors. Those are the muscles that run along either side of your spine. When you have weak back extensors, it can reduce your spinal and pelvic support. However, doing the lower back exercise called “Superman” can help.

To Begin the Superman:

  • Lay down on the floor, face down. Stretch your arms out straight in front of you., Keep your legs stretched out and flat touching the floor.
  • Raise both your hands and feet. You want a gap that is about 6 inches between your limbs and the floor.
  • Suck in your belly button, lifting it off the floor. By doing this you are engaging your core muscles.
  • Keep your head straight with your eyes on the floor to avoid a possible neck injury.
  • You want to stretch out your hands and feet as far as you can.
  • Hold in place for 5 seconds.
  • Go back to the starting position.
  • Repeat this 10 times.
  • Repeat on the left-hand side.
  • You can repeat this exercise on each side 3 to 5 times twice a day

Bird Dog

There is a lady on a mat on her hands and knee's. One arm is stretched out straight in front of her. On the opposite side of the stretched out arm she has a leg stretched out.

The Bird Dog lower back exercise will increase your core strength in both abs and lower back. It will also improve your stability

To Begin the Bird Dog:

Get down onto all fours, hands, and knees. You want to make sure your hands are directly under your shoulders, and the knees are directly under your hips.

Your spine is in a neutral position and you need to keep your head in line with your spine. 

Extend one leg and do the same with the opposite arm to inline with your spine. 

Keep your spine in a neutral position at all times. What exactly does that mean?  When you keep your spine in a neutral position that is referred to as the natural position of the spine. More specifically it’s when the curves of your spine which are the lower (lumbar), middle (thoracic), and neck (cervical) are present and in good natural alignment.

Be mindful of your lower back from sagging down. 

Hold for 10 seconds before lowering your leg and arm to the floor. 

Repeat this exercise 5 to 10 times alternating sides. As you become stronger you will want to gradually extend the hold times from 10 seconds. You may need to shorten the repetitions when you do this.

Piriformis Stretch

A Lady lays down with her back on the floor. She has her legs bent up to her chest. She has one leg crossed over the other being held by her hands from the back of the knee.

This piriformis is one muscle I am very familiar with which can get very tight when you have lower back pain. By the way, in case you are not familiar with it. The piriformis is a small muscle located deep in the buttock and sits behind the gluteus maximus. This self-titled stretch is really effective and very easy to do.

To Begin the Piriformis:

Lay down on the floor on your back.

Cross the right ankle over the left knee.  

Grip the thigh of your left leg and take a deep breath in. As you breathe out pull the knee towards you and feel the stretch.

Hold it for 20-30 seconds. 

Repeat 2 times for each side.

This stretch may be too much for some people with low back pain.  

If you do some or all of these lower back exercises on a regular basis you will build up your core muscles. Having a strong core can help prevent injury, increase your stability, improve flexibility, and help with back pain. Keep in mind, it will take some time to build up your strength before you start feeling any pain relief. If any of these back exercises make your back pain worse, it is crucial to stop doing them immediately and consult your doctor. 

If the Lower Back Exercises are Not Working for You?

A Lady is Giving a Thumbs Down.

If the lower back exercises are not working for you, that’s okay they are not for everyone. If you are looking for more immediate pain relief? Many of the products I review will give you the pain relief you are looking for in a matter of minutes.

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