5 Exercises to Relieve Lower Back Pain

Lower back pain affects a good proportion of the population at some point in their lives. Often caused by poor posture, a sedentary lifestyle, or an underlying medical condition, lower back pain can be debilitating and disrupt your day-to-day activities. Although it’s always advisable to consult a healthcare professional or a back pain specialist for an accurate diagnosis and treatment plan, specific exercises can help treat lower back pain. Here are five exercises to strengthen your back and core muscles to reduce discomfort.

1. Cat-Cow Stretch

The Cat-Cow Stretch is an effective exercise for improving the flexibility and mobility of your lower back.

How to Do It:

  • Stand on all fours, with your hands under your shoulders and knees under your hips.
  • Breathe in as you arch your back towards the floor and look up, stretching your abdomen (Cow Pose).
  • Breathe out as you round your back towards the ceiling. Don’t forget to tuck your chin into your chest (Cat Pose).


Perform 10-15 rounds, flowing smoothly between the Cat and Cow poses.

2. Pelvic Tilts

Pelvic tilts work on your core muscles, helping to stabilise your lower back.

How to Do It:

  • Lie down on your back with your knees bent and feet flat to the floor.
  • Ensure that your abdominal muscles is tightened and push your lower back into the floor.
  • Hold for a few seconds, and then relax.


Repeat this exercise 15-20 times.

3. Bridges

This exercise strengthens your glutes, hamstrings, and lower back, improving your overall posture.

How to Do It:

  • Start with a neutral position of lying down on your back. Then, bend your knees and and keep your feet flat to the floor, hip-width apart.
  • After you press your feet into the floor, lift your hips towards the ceiling.
  • Hold the position for a few seconds before lowering your hips back down.


Perform 10-15 bridges.

4. Child’s Pose

Child’s Pose is a resting stretch that elongates your back and relieves tension.

How to Do It:

  • Start on all fours.
  • Sit back onto your heels, reaching your arms forward and lowering your chest towards the floor.
  • Hold the position for up to a minute, focusing on lengthening your spine.


Hold for 30 seconds to 1 minute, as comfort allows.

5. Knee-to-Chest Stretch

This stretch releases tension in your lower back and stretches your hamstrings.

How to Do It:

  • Lie on your back with both legs extended.
  • Bend a single knee and bring it towards your chest, holding it with your hands.
  • Hold the stretch for a few seconds, then switch to the other leg.


Perform 10-15 stretches for each leg.


Incorporating exercises such as these into your daily routine can go a long way in relieving lower back pain. However, consulting with a healthcare professional, such as a physiotherapist, is important for a comprehensive diagnosis and treatment plan tailored to your needs. Exercise is often most effective when part of a holistic approach to back pain, which may include other treatments like manual therapy or medication.

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