10 Lower Back Exercises for Pain

Lower Back Exercises

10 Lower Back Exercises for Pain – I am one of the countless people across the globe who suffer from back pain. I have been afflicted by chronic back pain for quite a long time and still do today. My list of back-related treatments and procedures runs quite long.

From creams to physical therapy, spinal surgery to nerve ablations and much more. If there is a treatment for back pain, chances are I have used it at one point or another.

The following exercises cater to people with lower back problems. But anyone can do these exercises because they will also strengthen your back. Performing these lower back exercises on a consistent basis is good for your overall health. However, researchers have shown how exercise can be very effective for relieving back pain. 

10 Lower Back Exercises for Pain

Man lays on his stomach on grass pulling his upper body up with his arms.

One question I know that has run through my head a million times is “How Can I Relieve My Lower Back Pain?” You may feel most of the pain when standing, sitting or perhaps while bending over. A reply from someone dealing with lower back pain may be “It’s a deep-seated ache that pierces through your core. The ache always seems to linger no matter what I do.” These symptoms will vary and it’s different for everyone. 

Lower back pain is one of the most common forms of chronic pain amongst adults across the board. There are times where rest and taking it easy for a while will be enough to get rid of your back pain. Again, it really depends on your situation.

A lot has changed through the years when it comes to haggling with chronic back pain. Learning from the past combined with ever-changing technology has really helped medicine make great strides. There is a plethora of products, gadgets, and medications out on the market today for dealing with back pain.

However, one of the top recommendations doctors will currently make for back pain is getting active. It’s been proven that movement through exercising and stretching will strengthen the muscles, working the pain infected areas to relieve the pain.

Exercising may not be the answer to your back problems. But it’s a non-invasive healthy way to try and combat your back problems. The only cost to you is your time. From my experience, I would at least try the lower back exercises before considering purchasing any products. Unless your doctor has recommended otherwise. 

Movement Through Exercise Can Relieve Your Back Pain

A girl is grouched down with one leg forward and one back. She hold both hands together straight towards the ceiling.

You always want to make sure you are doing the right kind of exercise. You want lower back exercises that work your back but at the same time does not overwork it. Most people will experience lower back pain at some point in their life. A lot sure has changed since way back when. Back then, bed rest was pretty much the only remedy prescribed for an ailing back. 

Fast forward to today, and today it is recommended to keep exercising. Of course, the lower back exercises you do should be targeted to your problem areas. Not only are there lower back exercises for back, but you can address and alleviate any pain throughout your entire back. These lower back exercises are very safe to use but always listen to what your body tells you and stop if you experience any pain.

These lower back exercises work by stretching out the muscles that are usually tightened up when you have lower back pain. You are also strengthening the muscles in those problem areas. Building up the strength in these muscles can add additional help when it comes to pain control.

Consulting Your Doctor

Female doctor consults with male patient.

The cause of Lower back pain could be many things. If you are experiencing any back pain, especially if it has lasted a while. It’s always a good idea to have your doctor check it out. From there, depending on the severity of your back pain the doctor may want to order additional tests. In addition, even if you are feeling good, you should consult your doctor first before starting any kind of exercise regimen. 

When you let your doctor know that you will be exercising, they may have some suggestions. For instance, if you have been having problems with your lower back which is the most common problem area. Your doctor may suggest some exercises for the lower back.

Which Lower Back Exercises Should You Choose?

Man scratches his head questioning?

Once you get the green light from your doctor to start exercising, what do you do next? Your pain level will be key as to what exercises and how much you should or even can do. Another factor is where is the pain coming from? As I previously mentioned, there are specific exercises that you can use to target certain parts of your body. 

We now know that exercise can be a great treatment for back pain. However, there are some exercises that offer you little to no health benefits. The old toe touching exercise from a standing position can aggravate sciatica. I know this first hand and believe me it could aggravate it! So, you want to make sure you are targeting the right areas.

I have listed several lower back exercises below that I have used and still use some of them today. All of them are for your lower back, which is where all my back problems come from. If your back problems are not in the lower back I do have exercises for the Middle and Upper Back. 

Lower Back Exercises


Lumbago Bridge Exercise - A lady lays on a mat resting her palms and arms on the floor. Her shoulders and head lay on the mat as well. Her butt and legs are off the mat, knees up and feet flat on the floor.

The Bridge works on the large muscles of the buttocks which are the gluteus maximus. This muscle will engage when you move your hips, particularly if you bend into a squat. The gluteus maximus is a very important muscle and keeping it strong will help support your lower back.

To begin the Bridge:

  • Lie down on the floor, on your back, bend your knees. Place your feet flat on the floor the same width as your hips.
  • Now press down your feet onto the floor, with your arms by your side.
  • Raise your buttocks off the ground, until your body makes a straight line or close to it. This line would be from the shoulders to the knees.
  • Squeeze your buttocks and make sure your shoulders remain on the floor.
  • Lower your buttocks to the floor and pause for a few seconds.
  • Repeat this 8 times, then rest for 1 minute.  Increase repetitions accordingly as you become stronger. 
  • Do 3 sets with 8 repetitions each to start out.

Knee-To-Chest Stretches

A lady lays on the floor doing the knee-to-chest lower back exercise. Her hands cradle one of her knees that are pulled up towards her chest.

Doing a Knee-To-Chest Stretch can help elongate the lower back, relieving tension and pain.

To begin the Knee-To-Chest Stretch:

  • Lay down on the floor on your back.
  • Keep both of your feet flat on the floor, then bend your knees, 
  • Use both of your hands and pull one knee in toward your chest.
  • While holding the knee to your chest, keep your abdominals tight and press your spine into the floor. Hold for 5 seconds.
  • Go back to the starting position
  • Now, repeat with the opposite leg.
  • You want to repeat this with each leg 3 to 4 times. This can be repeated, performing it multiple times a day. Just do not overdo it. 
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