10 best workouts for lower back pain

Those in pain, especially in the lower part of their back, need to engage in exercises that build muscles around the spine and those that stretch these muscles. The health-related exercises beneficial to lower back pain sufferers include gentle stretches such as the cat-cow stretch, which also increases flexibility. Pelvic tilt is also one of the best exercises to take; it helps tone your mid-section muscles and helps your lower back.

The bird dog exercise is one of the amazing workouts to follow if you are experiencing lower back pain because it trains your back and abdominal muscles to help stabilize your spine. Certainly, do not leave out the bridge, as this will target your glutes and lower back muscles. As for the chest stretch, there is relaxation for the child, and the pose stretch also relaxes the child. Incorporating these best workouts for lower back pain in your training program will enhance your posture and eliminate your pain.

Best Workouts for Lower Back Pain

Lower back pain is one of the most common complaints people experience today. Whether it’s from sitting at a desk all day, poor posture, or an injury, lower back pain can make simple tasks feel like a challenge. The good news is that certain workouts can help relieve this pain, strengthen your muscles, and improve your overall flexibility. In this article, we’ll cover the best workouts for lower back pain to get you moving and feeling better.

1. Pelvic Tilts

Two types of tilts are recommended for treating lower back pain because they help strengthen the lower back, abdomen, and hip muscles.

To do a pelvic tilt, lie on your back with your knees flexed and your feet flat on the ground. Pull in your stomach and push your lower back downwards onto the floor. It is advised that this position should be held for about five seconds then one relaxes. Perform this movement 10 times, and increase the number of repetitions as you get more comfortable.

Pelvic tilts are one of the best workouts for lower back pain because the core muscles hold the spine in place.

2. Cat-Cow Stretch

Another useful pose for those with lower back problems is the Cat-Cow Stretch. It is good for stretching the spine, breaking back stiffness, and mobilizing the muscles in the back. With your breath, you bend your spine backward, lifting your head and tail upward.

This is the “cow” position. When you exhale, contract your spine inwards; your chin and tailbone should be concave, forming the shape of a cat. Do this for about 10 to 15 repetitions. This stretch will help mobilize the spine and lessen lower back pain, making it the best workouts for lower back pain.

3. Bridges

Bridges are an excellent exercise for the glutes, hamstrings, and lower back muscles. They indirectly work on these main body muscles and assist in maintaining good posture and preventing the overstretching of the lower back muscles.

To do a bridge, lie face up on the floor with your knees flexed and your soles on the ground. Squeeze your heels into the ground and pull your buttocks up to come into a straight line with your back. Go on lifting until your body aligns straight from your shoulders to your knees. Tense your muscles in this position for about five to ten seconds before returning your hips to the ground.

Bridges are one of the best workouts for lower back pain because they target and work out the muscles that hold the spine and the pelvic girdle.

4. Knee-to-Chest Stretch

This very easy exercise involves bending the knee and chest towards one another. It is very effective in reducing tension in the lower back.

In doing the knee-to-chest stretch, you must lie on your back with your knees flexed and your soles on the floor. Gradually raise one of the knees toward the chest with the hand’s help. Hold the position for about 20 to 30 seconds before gently lowering your leg. Repeat with the other leg. Perform this 3 to 5 sets on each side. This stretch assists in releasing tension in the lower back muscles and, therefore, comes as one of the best workouts for lower back pain.

5. Child’s Pose

Child’s Pose is a beginner yogic posture that effectively stretches the lower back, hips, and thighs. It is a comfortable stretch most helpful for those who feel tension in their lower back because of stress or slouching over a computer.

To do the Child’s Pose, come onto your hands and knees, with your wrists directly under the shoulders and the knees under the hips. Gradually bring your hips down to the heels and extend your arms forward on the ground. Attempt to bring your chest closer to the floor you should feel a mild stretch between your shoulders. Occupy the position for 30 seconds to 1 minute to improve breathing quality. Child’s Pose is one of the best workouts for lower back pain since it aids in releasing muscle stiffness and promotes correct spine positioning.

6. Bird-Dog

The Bird-Dog balance exercise targets the lumbar spine, hips, and abdominal muscles. It is great for stability and can also help prevent future back problems.

The Bird-Dog is done in the same position as the Cat-Cow. Start by getting into a tabletop position on your hands and knees. Slowly raise your right arm to the front of your body, then bend your left leg at the knee and push it backward. Maintain the body position, stiffen, and lock the stance for several seconds. Then, slowly descend to the initial position and do the same on the opposite side. Do between 10 and 15 reps on the affected side.

This is one of the best workouts for lower back pain since it works out muscles that hold up the spine to prevent back injuries.

7. Standing Back Extensions

Extension of the lower back by standing back extensions is one of the simplest yet very efficient stretches. This movement assists in releasing some tension from the spine, making it one of the best workouts for lower back pain.

Standing back extensions can be done by standing with your feet at a width of about shoulder length, where you place your hands on the lower back. Gradually move the lower back backwards while pulling the chest up. Sustain this position for a few seconds then slowly return to the initial position. Repeat 10 to 15 times.

8. Seated Forward Fold

Another yoga pose is the Seated Forward Fold, which works on the hamstrings, lower back, and spine. It helps release stress on the lower back and increases flexibility.

To do the Seated Forward Fold, sit on the floor with your legs stretched out on the floor in front of you. Slowly round the back and try to touch the toes with the hands, either on the soles or the ankles. If you cannot touch your toes then it is alright to try and go as low as possible. The stretch should be held for about 20 to 30 seconds then relax and return to the starting position. Perform this stretch 3 to 5 times.

The Seated Forward Fold beautifully stretches the lower back muscles and effectively reduces stiffness, making it one of the best workouts for lower back pain.

9. Cobra Stretch

Cobra Stretch is a yoga exercise that helps stretch the lower back muscles while also building muscle strength along the spine.

To do the Cobra Stretch, lie flat on your abdomen on the floor, with your palms on the floor beneath your shoulders. Gradually push on your palms and rise off the floor while bending your spine backwards. Try to keep your elbows slightly flexed and do not overarch your lower back. Contract your abs for 15 to 30 seconds before slowly lowering your chest back to the floor. Repeat 3 to 5 times.

The Cobra Stretch is one of the best workouts for lower back pain because it also improves muscle elasticity in the back area.

10. Hip Flexor Stretch

Tight hip flexors often lead to lower backache, particularly among those who sit for most of their time. As with the other muscles, stretching the hip flexors will also relieve pressure from the lower back, hence controlling the pain.

The Hip Flexor Stretch is done by standing with feet forward, one leg bent, and the knee touching the ground. Next, slide your right foot forward whilst you engage your core and press your hips forward, you should feel a stretch in the front of hip. As with the other stretches, the stretch should be held for 20 to 30 seconds before switching to the other side. 3 to 5 sets of the following on each side:

The hip flexors are one of the best workouts for lower back pain because they help to loosen the hip area and relieve pressure on the lower back.

Conclusion

Although lower back pain can make almost any task painful, including the best workouts for lower back pain can dramatically ease the pain. These 10 exercises are meant to help strengthen the muscles in your back, increase your flexibility and release tension. You should use these exercises as part of your routine to avoid ever suffering from back pain again or to maintain a healthy back.