10 Best Exercises for Lower Back Pain Relief

Lower back pain can be frustrating, but relief is possible with the right exercises. Whether you’re dealing with chronic or acute pain, daily activity can help improve your comfort and mobility. Regular exercise strengthens muscles, reduces tension, and supports better posture, all of which help relieve lower back pain.

At AlphaOne Physio, we specialize in physiotherapy in NE Calgary and offer personalized exercise programs to help you stay active and pain-free. And here, we will discuss the 10 best gentle and effective lower back pain relief exercises. These exercises are easy to add to your daily routine and can help relieve pain, improve core strength, and increase flexibility. Always consult a healthcare professional before starting a new exercise program, especially if your pain is severe.

1. Child’s Pose: A Gentle Stretch for Back Pain Relief

Child’s Pose is a simple, soothing exercise for lower back pain relief. This gentle activity stretches the lower back, glutes, and thighs, releasing tension. It’s great for calming muscle spasms and reducing muscle soreness. This exercise therapy is excellent for people with chronic pain who need a gentle stretch.

How to do it:

• Start on your hands and knees in an upright position.

• Sit back so your hips move toward your heels.

• Stretch your arms forward, bringing your belly button toward the floor.

• Hold for 20-30 seconds and focus on deep breaths.

2. Cat-Cow Stretch: Improve Flexibility and Core Strength

The Cat-Cow stretch helps loosen up the spine and engage your abdominal muscles, reducing stiffness and pain. It’s one of the best back pain exercises to improve flexibility. This move gently increases your activity level without causing pain.

How to do it:

• Start with on all fours with your hands under your shoulders.

• Inhale and arch your back (Cow position), bringing your chest forward.

• Exhale, round your back toward the ceiling (Cat position), and tuck your chin in.

• Repeat this movement 10-12 times.

3. Pelvic Tilts: Strengthen the Core for Pain Relief

Pelvic tilts are easy exercises for lower back pain that focus on strengthening the core muscles, including the abdominal muscles. This is a simple way to help improve your posture and reduce sharp pain.

How to do it:

• Firstly lie on your back with your knees bent and put feet flat on the floor.

• Tighten your core muscles and press your lower back into the ground.

• Hold for 5 seconds, then release.

• Repeat 10-15 times.

4. Knee-to-Chest Stretch: Loosen Up Your Lower Back

The knee-to-chest stretch is a great way to relieve tension in the lower back, especially if you have muscle strains or muscle soreness. This stretch is perfect for targeting the lower back and relieving stiffness.

How to do it:

• Lie on your back with your knees bent like in the picture.

• Bring one knee toward your chest slowly while keeping the other foot flat on the floor.

• Hold for 20 seconds, then switch legs.

• Repeat 3 times for each leg.

5. Bridges: Strengthen Your Glutes and Lower Back

Bridges are effective back strengthening exercises that help support the lower back muscles and improve stability. Bridges also engage your abdominal muscles, making it a full-body exercise.

How to do it:

• Lie on your back with your both knees bent and put feet flat on the ground.

• Tighten your core and glutes.

• Then lift your hips until your body forms a straight line from shoulders to knees slowly.

• Hold for 5 seconds, then lower your hips back down.

• Repeat 10-15 times.

6. Bird-Dog: Build Stability and Core Strength

Bird-Dog exercises target the core muscles and help improve balance and stability, which can be great for relieving lower back pain. This is a great addition to any exercise program for back pain.

How to do it:

• Begin with all fours with your hands under your shoulders.

• Extend your right arm and left leg out straight on the first point, keeping your core tight.

• Hold for 5 seconds, then switch sides.

• Repeat 10 times on each side.

7. Seated Forward Bend: A Simple Stretch for Flexibility

A seated forward bend helps stretch the lower back and hamstrings, which can reduce tension and muscle spasms. This stretch improves flexibility and can be helpful for people with lower back pain.

How to do it:

• First of all, sit on the floor with your legs extended straight in front of you slowly.

• Gently reach forward and aimto touch your toes.

• Hold the stretch for 20-30 seconds.

8. Spinal Twist: Stretch and Strengthen Your Back

Spinal twists are great for relieving lower back tension, especially for those with conditions like Spinal Stenosis. It’s a simple but effective exercise for back pain. This stretch gently helps with pain worse from muscle tension.

How to do it:

• Start like sit on the floor with your legs extended.

• Then, bend your left knee and place your foot over your right leg slowly.

• Twist your upper body to the left, using your right elbow against your left knee for support.

• Hold for 20 seconds, then switch sides.

9. Foam Roller Stretch: Release Tight Muscles

Using a foam roller is an excellent way to massage tight areas in your lower back and hips, providing immediate relief. Foam roller exercises relieve chronic pain from muscle soreness and tension.

How to do it:

• Sit on the foam roller with your feet flat and hands behind you.

• Gently roll back and forth over your lower back and hips.

• Focus on any tight spots for 30-60 seconds.

10. Chest Stretch: Improve Posture and Reduce Back Pain

A simple chest stretch can help relieve lower back pain by improving upper body posture and reducing tension in the chest.

How to do it:

• Stand tall and extend both arms out to the sides.

• Slowly pull your arms back until you feel a stretch in your chest.

• Hold for 20-30 seconds.