Lower back pain can disrupt even the simplest parts of your day, like getting out of bed, picking up your kids, or sitting through a meeting. But, the good news is that relief is within reach. You don’t need a fancy gym membership or hours with a personal trainer.
The best exercises for lower back pain are simple and can be done right in the comfort of your home.
When you’re recovering from an injury or just feeling the strain of everyday life, adding these exercise routines could make a world of difference. These five exercises are designed to improve flexibility, build core strength, and ease the tension that’s been holding you back.
Why are exercises important for lower back pain?
When it comes to managing lower back pain, exercise is medicine. While it may feel natural to lie down and rest when you’re in pain, staying still for too long can make things worse.
Gentle exercise encourages blood flow, reduces stiffness, and strengthens the muscles that support your spine. In fact, studies have shown that physical activity is one of the most effective ways to relieve chronic back pain and prevent it from coming back.
By focusing on core stability, flexibility, and posture, these exercises can help to correct imbalances and reduce pressure on your lower back. They also teach your body to move more smoothly throughout the day, so you’re not aggravating the same muscles repeatedly.
Let’s look at 5 best exercises for lower back pain you can start doing today.
1. Pelvic Tilts: Gently strengthen your core
Pelvic tilts are a simple but powerful way to activate your abdominal muscles and stabilize your spine. This gentle movement helps to ease stiffness and can be a great starting point if you’re new to exercise or experiencing pain.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor
- Tighten your stomach muscles and flatten your lower back against the floor by gently tilting your pelvis upward.
- Hold the tilt for 5 seconds, then relax.
- Repeat about 10 to 15 times.
Why this works:
This move strengthens the muscles around your lower spine without putting strain on them. It’s a foundational exercise that teaches you how to engage your core, a crucial skill for back health.
Tip: Breathe deeply and exhale slowly, avoid holding your breath. Let the movement feel smooth and controlled.
2. Cat-Cow Stretch: Loosen tight muscles
This yoga inspired stretch improves mobility in your spine and reduces tension in your back muscles. It’s also a great way to check in with your posture.
How to do it:
- Start on your hands and knees in a tabletop position (wrists under shoulders, knees under hips).
- Inhale and gently arch your back, lifting your head and tailbone toward the ceiling — this is the Cow pose.
- Exhale and round your spine, tucking your chin to your chest and drawing your belly in — this is the Cat pose.
Move slowly between the two for 30–60 seconds.
Why it works:
The Cat-Cow sequence encourages flexibility and improves the coordination between your breath and body. It stretches the lower back, mid-back, and neck while promoting better spinal alignment.
Tip: Keep the movements slow and intentional. Use each breath to guide your motion.
3. Childs Pose: Find relief and relaxation
When your back is aching, sometimes what you need the most is to relax the muscles and create space in your spine. The Child’s Pose is a restorative stretch that does exactly that.
How to do it:
- Kneel on the floor, big toes touching and knees spread apart.
- Sit your hips back toward your heels and stretch your arms forward.
- Let your forehead rest on the mat or floor.
- Stay in this position for 30 seconds to a few minutes, breathing deeply.
Why it works:
This pose stretches the lower back and hips while calming the nervous system. It gently decompresses the spine and encourages your bones to release any tension.
Tip: Place a cushion of folded towel under your forehead or hips if you need more support.
4. Bird Dog: Build core and back stability
The Bird Dog is a fantastic exercise to improve balance, coordination, and core strength, all without putting pressure on your lower back.
How to do it:
- Begin on your hands and knees in tabletop position.
- Slowly extend your right arm forward and your left leg back, keeping your back flat.
- Hold for 5 seconds, then return to the starting position.
- Switch sides — left arm and right leg.
- Do 8–10 reps on each side.
Why it works:
This move activates the deep stabilizing muscles around your spine and teaches your body how to stay aligned during movement. It’s especially useful for people who experience back pain while lifting or bending.
Tip: Focus on slow, controlled movement. Keep your core engaged throughout and avoid arching your back.
5. Bridge Pose: Strengthen glutes and lower back
Your glutes play a big role in supporting your lower back. When they’re weak, your back often takes on more work than it should. The Bridge Pose strengthens your glutes, hamstrings, and lower back muscles.
How to do it:
- Lie on your back with knees bent and feet hip-width apart
- Press through your heels and lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Hold for 5 to 10 seconds, then lower slowly.
- Repeat 10 to 20 times.
Why it works:
The Bridge Pose supports spinal alignment and improves muscle balance between your hips and back. It’s especially beneficial if you sit for long periods during the day
Tip: Squeeze your glutes at the top of the movement and avoid pushing through your lower back.
Moving towards relief
Living with lower back pain can be frustrating, but small, consistent steps can make a big difference. These five exercises are simple, effective and designed to fit easily into your daily routine.
By strengthening your body and moving with intention, you’re not just managing pain, you’re reclaiming your freedom. Start today, take it slow, and remember, you’re not alone on this journey to better back health. And, when you need extra support or guidance, Regenerate Chiropractic is here to help!
