Best exercises for lower back pain

Lower back pain can creep into your day without warning—whether it’s from long hours at a desk, poor posture, or a tough gym session. But the right exercises can help ease the tension and build long-term strength.

In this guide, we’ll walk you through beginner-friendly exercises for lower back pain that improve mobility, support your spine, and strengthen your core. Each move is simple, effective, and can be done at home or in the gym—so you can start relieving pain and building resilience today.

1. Cat-cows

Starting position: Begin on your hands and knees, with your hands under your shoulders and knees under your hips.

 

Execution:

• Inhale, arch your back, and lift your head and tailbone (Cow position).

• Exhale, round your spine, and tuck your chin to your chest (Cat position).

• Repeat for 10 repetitions.

 

Benefits: Enhances spinal flexibility and relieves tension in the back muscles.

2. Knee hugs

Starting position:
Lie on your back on a yoga mat or carpeted floor, with your legs extended and arms at your sides.

 

Execution:

1. Gently bring one knee toward your chest.

2. Wrap your arms around your shin and hold the position.

3. Keep your abdominal muscles engaged and your lower back flat against the floor.

4. Hold for 20–30 seconds, then switch sides.

5. Perform 2–3 reps per side.

 

Benefits:
This is an exercise for lower back pain in which you have to gently stretch the gluteal and core muscles, helping relieve muscle strain and improve pelvic alignment. This low-impact movement supports flexibility and is ideal for easing lower back tension caused by muscle soreness or a sedentary lifestyle.

3. Knee rolls

Starting position: Lie on your back with knees bent and feet flat, arms extended out to the sides.

Execution:

• While keeping shoulders flat on the ground, slowly roll both knees to one side.

• Hold for 5–10 seconds, then return to the centre.

• Repeat on the opposite side. Perform 5–10 reps per side.

 

Tips:

• Only go as far as feels comfortable—there should be no sharp pain.

• Breathe steadily throughout the stretch.

 

Benefits:
A gentle rotational stretch that targets the lower back and helps release tightness from prolonged sitting.

4. Superman stretch

Starting position: Lie face down on the floor with arms extended in front of you and legs straight.

 

Execution:

• Engage your glutes, lower back, and core as you simultaneously lift your arms, chest, and legs off the floor.

• Hold for 3–5 seconds, then slowly lower back down.

• Repeat for 10–12 reps.

 

Tips:

• Keep movements controlled to avoid overextending your spine.

• Focus on squeezing the glutes and lower back at the top of the movement.

 

Benefits:
Strengthens the lower back and gluteal muscles, helping to stabilise the spine and reduce back discomfort.

5. Rotational stretches

Starting position: Sit upright on a firm chair or yoga mat with legs extended or crossed.

 

Execution:

• Place one hand on the opposite knee and gently rotate your torso to look over your shoulder.

• Hold for 15–30 seconds, then switch sides.

• Perform 2–3 reps each side.

 

Tips:

• Keep your spine tall—avoid slouching as you twist.

• Don’t force the stretch; aim for a smooth, controlled rotation.

 

Benefits: An exercise for lower back pain that improves spinal mobility, loosens tight back muscles, and enhances flexibility in the torso.

6. Glute bridges

Starting position: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms should be at your sides.

 

Execution:

• Engage your gluteal muscles and lift your hips off the floor until your body forms a straight line from shoulders to knees.

• Hold for a few seconds, then lower back down.

• Perform 10–15 repetitions.

 

Benefits: Strengthens the gluteal muscles and supports the lower back.

7. Bird-dog exercise

Starting position: Begin on your hands and knees, ensuring your back is straight.

 

Execution:

• Extend your right arm forward and left leg backward simultaneously.

• Hold for 5 seconds, maintaining balance.

• Return to the starting position and switch sides.

• Perform 10 repetitions on each side.

 

Benefits: Enhances core stability and strengthens the lower back muscles.

Incorporating flexibility and mobility exercises

Adding flexibility exercises for lower back pain to your routine can further improve overall mobility.

8. Seated spinal twist

Starting position: Sit on the floor with your legs extended.

 

Execution:

• Bend your right knee and place your right foot outside your left thigh.

• Place your right hand behind you and your left elbow outside your right knee.

• Gently twist your torso to the right, holding for 15–30 seconds.

• Switch sides and repeat.

 

Benefits: Improves spinal mobility and stretches the back muscles.

9. Child's pose

Starting position: Kneel on the floor, sitting back on your heels.

 

Execution:

• Extend your arms forward and lower your torso between your thighs.

• Hold the position for 30 seconds to 1 minute.

• Repeat as needed.

 

Benefits: Gently stretches the lower back and hips, promoting relaxation.

Tips for safe and effective practice

• Warm-up: Begin with light aerobic activity to increase blood flow to the muscles.

• Consistency: Incorporate these exercises into your daily routine for optimal results.

• Listen to your body: If you experience sharp pains or muscle spasms, stop the exercise and consult a healthcare professional.

• Proper form: Ensure correct posture and technique to prevent further injury.

• Use supportive equipment: A firm chair or yoga mat can provide stability during exercises.

When to seek professional help

If your lower back pain persists despite regular exercise, or if you experience symptoms like numbness, tingling, or weakness in your legs, it's crucial to consult a healthcare professional. They can assess for underlying medical conditions such as spinal stenosis or degenerative disc diseases and recommend appropriate treatment options.

Enhancing your exercise regime

In addition to the exercises mentioned, incorporating low-impact activities like swimming or Pilates can further strengthen your core muscles and improve flexibility. These forms of exercise are gentle on the joints and can be tailored to your fitness level.

Strengthen your core and glutes to relieve pressure on your back

When it comes to managing lower back pain, strengthening your core muscles and gluteal muscles can make a major difference. These muscle groups help stabilise the spine and reduce the load on your lumbar vertebrae during daily movements like walking, sitting, and lifting.

To activate the gluteal muscles, try adding controlled glute bridges and bird-dog variations into your routine. These target your posterior chain and provide better pelvic bone control, which can reduce tension across the lower back. Engaging your abdominal muscles during these exercises helps support your upper body and limits overextension of the spine.

A weak core or inactive glutes can lead to muscle strain, poor posture, and even recurring flare-ups of pain signals from overcompensating spinal muscles.

A combined approach of core and glute strengthening can improve mobility and reduce pain levels in patients with chronic low back pain.

Start with low reps (10–12) and prioritise form over volume. If you’re unsure, consider consulting a healthcare professional to tailor an exercise program that suits your body.

Don’t let your daily routine undermine recovery

A common reason lower back pain persists — even when people exercise — is a sedentary lifestyle or poor habits during daily activities. Sitting for hours in an armless chair or working at a desk without proper feet flat posture can slowly erode spinal alignment and contribute to muscle spasms.

Setting up your desk ergonomically and incorporating gentle stretches every hour can break the cycle of muscle soreness. Movement — even in small, consistent doses — is more effective than complete rest when it comes to reducing chronic back pain.

Start by checking your starting position when seated: your feet should be shoulder-width apart, flat on the floor, with hips aligned and your spine in a comfortable position.

Incorporate these daily exercises for lower back pain like seated trunk rotations or standing cat-cow stretches throughout your workday. These micro-movements keep your core strength engaged and prevent the stiffness that builds up from long periods of inactivity.

Managing lower back pain involves a combination of strengthening exercises, flexibility routines, and lifestyle modifications.

By consistently practicing these exercises for lower back pain above and maintaining proper posture during daily activities, you can alleviate discomfort and enhance your quality of life.

Remember, it's essential to listen to your body and seek professional guidance when necessary to ensure a safe and effective approach to managing lower back pain.