7 Exercises for Lower Back Pain Relief

When you're suffering from pain in the lower back, it's difficult to do anything physically. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults. If you have been resting your back hoping the pain will go away, you may be surprised to learn that activity is often the better treatment.

Movement helps relieve back pain — but only the right kind of exercise. Avoid workouts that put too much stress and strain on the back. Physical therapy, stretching-specific exercises, medication, and joint supplements are all ways to ease lower back pain. Get a recommendation from your doctor before doing any heavy exertion for lower back pain.

Let's go over seven exercises to help prevent and relieve lower back pain.

Exercises to Relieve Lower Back Pain

Partial Crunches

A classic core-strengthening workout is the partial crunch. Partial crunches build strength in your lower back and stomach muscles, which makes them an ideal exercise for people with lower back pain.

• Lie on your back and keep your feet flat on the floor with your knees bent.
• With your hands behind your head or arms crossed over your chest, raise your shoulders from the floor. Keep your stomach muscles tight.
• Breathe out while raising your shoulders. Avoid leading with your elbows or yanking your neck off the floor with your arms.
• Hold for one count, then lower yourself back down to the floor in a controlled manner.
• Repeat for 10 to 12 repetitions. Keep your feet, tailbone, and lower back against the floor throughout.

Hamstring Stretches

Hamstring stretches relieve the back of the thigh, where some of the muscles that support the lower spine are found. This stretch benefits from the use of a towel or fitness band.

• Lie on your back with one knee bent.
• Thread a towel beneath the ball of the foot on the unbent leg.
• Pull back on the towel slowly, straightening your knee. You should feel a gentle stretch along the back of your leg.
• Hold the stretch for 15–30 seconds.
• Repeat 5 times for each leg.

Triangle Pose

• Spread your feet a little more than shoulder-width apart. Point the right foot outward.
• Extend your arms straight out to the sides, parallel to the floor.
• Bend to the side so your right hand touches your right shin, with the left arm over your head.

Hold 10 to 20 seconds, then repeat on your left side. Do this 5 to 10 times, to your comfort level.

Wall Sits

When it comes to lower back pain, try some wall sits as a break from couch sitting. To do this properly and without injury:

• Stand with your back facing the wall, about 10 to 12 inches away.
• Carefully lean into the wall until your spine is flat against it.
• Slide down the wall slowly until your knees are slightly bent, continuing to press your low back into the wall.
• Hold for a count of 10, then carefully slide back up. Repeat 10 to 12 times.

Hip Adduction

• Lie on your back with your knees bent. Place a medium rubber exercise ball between your knees.
• With your back slightly arched, squeeze the ball with both knees for 5 seconds.
• Repeat 10 times.

Hip Abduction

• Lie on your back with your knees slightly bent.
• Wrap a resistance band around your knees.
• Keeping your back arched, gently pull the knees apart.
• Hold for 5 seconds.
• Repeat 10 times.

Bridge

• Lie on your back with your knees bent and palms flat on the floor.
• Lift your hips into the air and hold for 5 seconds.
• Repeat 8 to 10 times.

Maintaining the strength of your core muscles — in your neck, stomach, back, and buttocks — is important in preventing lower back pain. Strengthening your core helps make sure your hips don't get overworked or prone to injury. Once you strengthen your core muscles, everything else falls into line a little better.

When doing these exercises, remember to breathe deeply to increase your oxygen flow. Trust your instincts and don't exert more energy than your joints can handle when starting a new routine. Take it easy and slowly increase your exercise length and intensity as you make progress.

Exercise Tips

• Low impact — Low-impact exercises help keep joint stress low while you move.
• Apply heat — Heat can relax your joints and muscles and relieve pain before you begin. A warm towel or shower should be warm, not hot, and applied for about 20 minutes.
• Go slow — Exercise with slow, easy movements. If you feel pain, take a break. Sharp pain, or pain stronger than your usual joint pain, might indicate something is wrong. Slow down if you notice swelling or redness.
• Hydrate — Drink enough water before, during, and after exercise.
• Move gently — Move your joints gently at first to warm up. Begin with range-of-motion exercises for 5 to 10 minutes before strengthening or aerobic exercises.
• Ice afterward — Apply ice to your joints for 15 to 20 minutes as needed after exercising, especially after activity that causes joint swelling.
• Joint supplements — Taking a daily joint care supplement like Flexcin can help support healthy joints and ease joint discomfort.

At Flexcin, we have been making joint care supplements since the year 2000, and have helped thousands of people find alternative relief for their joint issues. We provide a supplement with powerful all-natural ingredients chosen to help ease swelling and support healthy joints, and we offer it with a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund, less shipping and handling.