Medically reviewed by Gregory Minnis, DPT, Physical therapy — written by Bethany Cadman on January 24, 2020

Doing exercises to strengthen the lower back can help alleviate and also prevent lower back pain. It can likewise strengthen the core, leg, and also arm muscles.

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According to researchers, exercise likewise increases blood circulation to the lower earlier area, which may reduce stiffness and also speed increase the healing process.

Below, we define how to execute 10 exercises the strengthen the lower earlier and may assist people manage lower earlier pain:

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Bridges work a who gluteus maximus, which is the big muscle that the buttocks. Civilization engage this muscle when they relocate their hips, particularly when castle bend right into a squat.

The gluteus maximus is one of the most necessary muscles in the body, and keeping it solid can help support the lower back.

To carry out a bridge:

Lie on the ground and also bend the knees, place the feet flat on the floor hip-width apart.Press the feet into the floor, maintaining the eight by the sides.Raise the buttocks off the ground until the body creates a right line from the shoulders come the knees.Squeeze the buttocks v the shoulders continuing to be on the floor.Lower the buttocks come the ground and rest because that a couple of seconds.Repeat 15 times and also then remainder for 1 minute.Do 3 sets of 15 repetitions.

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Doing a knee-to-chest large can aid elongate the reduced back, relieving tension and also pain.

To execute the knee-to-chest stretch:

Lie top top the ago on the floor.Bend the knees, keeping both feet level on the floor.Use both hands to pull one knee in toward the chest.Hold the knee against the chest for 5 seconds, keeping the abdominals tight and also pressing the spine right into the floor.Return to the beginning position.Repeat v the the opposite leg.Repeat with each leg 2–3 times twice a day.

The lower earlier rotational big can assist relieve stress in the lower earlier and trunk. It likewise gently functions the main point muscles to enhance stability.

To carry out the lower ago rotational stretch:

Lie ago on the floor through bent knees and also feet level on the ground.Keeping the shoulders steady on the floor, gently role both bending knees end to one side.Hold the place for 5–10 seconds.Return to the beginning position.Gently role the bending knees end to the contrary side, hold, and also then go back to the starting position.Repeat 2–3 times on each side double a day.

The draw-in maneuver functions the transversus abdominis. This muscle is on the front and side of the abdomen, stability the spine and lower ago region.

To execute the draw-in maneuver:

Lie ago on the floor through knees bent and also feet flat, maintaining the eight by the sides.Breathe in deeply.While breathing out, traction the bellybutton toward the spine, tightening the abdominal muscle muscles and also keeping the hips still.Hold the place for 5 seconds.Repeat 5 times.

The pelvic tilt exercise can release tight back muscles and also keep castle flexible.

To perform this lower earlier flexibility exercise:

Lie back on the floor through knees bent and feet flat, maintaining the arms by the sides.Gently arch the lower back and push the stomach out.Hold because that 5 seconds, climate relax.Flatten the ago and traction the bellybutton in towards the floor.Hold for 5 seconds, then relax.Increase the variety of repetitions daily, building up to 30.

Lying lateral foot lifts work the i know good abductor muscles. These muscles support the pelvis and can aid reduce strain on the back.

Keeping these muscles strong is essential, together they aid a person maintain your balance and also can impact mobility.

To carry out lying lateral leg lifts:

Lie ~ above one side with the legs together.Keep the lower leg slightly bent.Draw the bellybutton into the spine to engage the core muscles.Raise the peak leg about 18 inches, maintaining it straight and also extended.Hold the position for 2 seconds.Repeat 10 times.Turn onto the various other side that the body and repeat, lifting the various other leg.Perform 3 sets on each side.

The cat stretch can assist lengthen the back, make it stronger, and also ease anxiety in the muscles.

To perform the cat stretch:

Get ~ above the hands and also knees v the knee hip-width apart.Arch the back, pulling the bellybutton up toward the spine.Slowly be safe the muscles and allow the abdomen to sag towards the floor.Return to the starting position.Repeat 3–5 times double a day.

A person needs strong back extensors come maintain great posture. These muscles operation along either side of the spine.

Weak ago extensors deserve to reduce spinal and also pelvic support, however doing an exercise dubbed a “Superman” deserve to help.

To do a Superman:

Lie challenge down ~ above the ground and stretch both arms out in prior of the body, maintaining the legs extended out and flat on the ground.Raise both the hands and feet, aiming to produce a void of about 6 inches in between them and also the floor.Try to pull in the bellybutton, lifting it off the floor to connect the main point muscles.Keep the head straight and also look at the floor to avoid neck injury.Stretch the hands and feet exterior as far as possible.Hold the place for 2 seconds.Return come the beginning position.Repeat 10 times.

The seated lower earlier rotational big helps relax pain, working the main point muscles and also strengthening the reduced back.

To perform the seated lower back rotational stretch:

Sit top top a stool or chair without arms, keeping the feet flat on the floor.Twist in ~ the main point to the right, maintaining the hips square and the spine tall.Position the hands behind the head or ar the left hand ~ above the ideal knee to support the stretch.Hold the position for 10 seconds.Repeat the practice on the left-hand side.Repeat on each side 3–5 times twice a day.

Strong abdominal muscle muscles beat a far-reaching role in supporting the spine and also can also assist keep the hips correctly aligned.

Weak abdominals can an outcome in poor core strength and lack that stability, which can reason lower back pain. Curls and partial curls aid build a strong core.

To perform partial curls:

Lie back on the floor and also bend the knees, keeping the feet flat and hip-width apart.Cross the hands end the chest.Breathe in deeply.On the breath out, connect the ab muscles by pulling in the stomach.Gently progressive the head and shoulders 2 inches turn off the soil while maintaining the neck in line v the spine.Hold for 5 secs then return to the starting position.Repeat the practice 10 times.Perform 3 sets.

Performing practice to occupational the main point muscles have the right to prevent injury, increase stability, and also improve flexibility. World with lower ago pain should additionally pay fist to their basic posture and also how they bring heavy objects to recognize movements that may be responsible.

Anyone experiencing lower back pain the is severe or does no go away through gentle stretches and also exercise should make an appointment v a doctor.

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If any type of of these back exercises make pain worse, that is crucial to stop doing them immediately and also consult a doctor.


Medically the evaluation by Gregory Minnis, DPT, Physical treatment — created by Bethany Cadman on January 24, 2020