If you are suffering from lower back pain, it’s best to see a doctor to be evaluated for a spinal condition or injury. After you have a diagnosis, you and your doctor can form a treatment plan that includes pain management. In the meantime, you can try to get some relief by doing these exercises for lower back pain.
1. Knee-to-Chest Stretch
What it Does
Relaxes the hips, thighs, and glutes.
How to Do It
- Lie on your back with both knees bent and your feet flat on the floor
- Keep one knee bent or extend it out straight on the floor
- Draw the other knee into your chest by clasping your hands behind your thigh or at the top of your shin
- Avoid lifting your hips so you can lengthen your spine
- Focus on breathing deeply to release any tension
- Hold the pose for 1 to 3 minutes
- Repeat with the other leg
2. Partial Curl
What it Does
This is a great exercise for lower back pain because it strengthens core abdominal muscles to improve spinal support and stability.
How to Do It
- Lie back on the floor and bend your knees, keeping your feet flat and hip-width apart
- Cross your hands over your chest
- Inhale deeply
- As you exhale, engage your abdominal muscles by pulling in your stomach
- Gently rais the head and shoulder about 2 inches off the ground, keeping your neck in line with the spine.
- Hold for 5 seconds
- Release into starting position
- Do 3 sets of 10 repetitions
3. Bridge
What it Does
Strengthens the glutes to support the lower back.
How to Do It
- Lie on the ground and bend your knees, placing your feet on the floor hip-width apart
- Press your feet into the floor, keeping your arms by your sides
- Raise your buttocks off the ground until your body is in a straight line from the shoulders to the knees
- Squeeze the buttocks while keeping the shoulders on the floor
- Lower the buttocks to the ground and rest for a few seconds
- Repeat 15 times and then rest for 1 minute
- Do 3 sets of 15 repetitions
4. Cat-Cow Stretch
What it Does
This exercise for lower back pain stretches out the back muscles along the spine as well as the shoulders, neck, and chest.
How to Do It
- Get onto all fours with hands and knees on the ground
- Press into your hands and feet
- Inhale as you look up, filling the belly with air
- Exhale and tuck your chin into your chest
- Arch your spine toward the ceiling
- Repeat the stretch, moving with each breath
- Continue for 1 to 2 minutes
5. Child’s Pose
What it Does
Relieves pain and tension in the spine, neck, and shoulders by working your glutes, hamstrings, and spinal extensors.
How to Do It
- Get on your hands and knees on the ground
- Sink back through your hips to rest them on your heels
- Rest your stomach on your thighs
- Extend your arms out in front of you
- You can also set them alongside your body with your palms up
- Focus on breathing deeply while relaxing any areas that are tense or tight
- Hold the pose for up to one minute
6. Pelvic Tilt
What it Does
Relieves pain and tightness in the lower back by strengthening the abdominal muscles.
How to Do It
- Lie on your back with both knees bent and feet flat on the floor
- Keep your arms by your sides
- Use your abdominal muscles to pull in your stomach and flatten your back against the floor
- Hold this pose for 5-10 seconds while breathing normally
- Relax the muscles
- Do 1 to 3 sets of 3 to 5 repetitions
7. Superman
What it Does
Strengthens the extensor muscles along either side of the spine to improve spinal and pelvic support.
How to Do It
- Lie face down on the ground and stretch both out in front of the body (like Superman flying)
- Keep your legs stretched out and flat on the ground
- Raise both your hands and feet
- Aim to keep them about 6 inches off the floor
- Use your core muscles to try and pull in your belly button and lift it off of the floor
- Keep your head straight and look at the floor to avoid neck injury
- Stretch your hands out as far as possible
- Hold for 2 seconds
- Release to starting position
- Repeat 10 times
Keep in mind that these exercises for lower back pain relief should not replace medical treatment. If you are experiencing chronic lower back pain, schedule a visit with spinal specialists.
Dr. Nael Shanti of Cary Orthopaedics Spine Center specializes in treating spinal conditions with expertise in minimally invasive surgery. He has years of experience helping patients with conditions like spinal stenosis, disc degeneration, degenerative spondylolisthesis, and disc herniation. To make an appointment with Dr. Shanti, call (919) 297-0000.