Unisex Best Exercises for Lower Back Pain Relief

By Emily Turner May 19, 2021 in Fitness

Feeling back pain is one of the most commonly found chronic conditions among adults. It nags the body because of degenerative changes in the spine and the lower back area of a person, mainly due to prolonged sitting or lying down improperly for long periods apart from lifting heavy weights too often.

Whichever may be the case, resting is known to subside the pain but only temporarily. However, as counterintuitive it might sound, doing certain kinds of exercises for lower back pain can help to eliminate the pain gradually. These exercises majorly concentrate on flexing your spine and the muscles in your back to help alleviate the pain or reduce its intensity.

The exercises provided below can be performed by adults. Still, it is advisable to get your doctor’s approval beforehand to prevent causing any severe injury that may arise by incorrectly following the mentioned best exercises for lower back pain relief.

Eight Best Exercises for Lower Back Pain Reduction

Some exercises for lower back pain may trigger certain conditions when you overstress the muscles. Therefore, maintain that you do not seek instant gratification nor perform these exercises with the hope of finding instant and lasting relief. Rather, doing these lower back pain management exercises routinely will show more promising results in the long term.

Exercises for Lower Back Pain

Hamstring Stretches

The Hamstring stretch is arguably among the best exercises for lower back pain because it flexes the muscles in the lower back and stretches the muscles at the back of the leg. It will be ideal to use a fitness band for performing this exercise as one can easily do it indoors.

  • Lay down on your back with one of your knees bent and the foot resting on the ground.
  • Wind the fitness band under the ball of the foot from the unbent leg.
  • Slowly tug the towel towards you so that you straighten your knee and your leg.
  • Hold the stretching of the unbent leg for anywhere about 20 seconds. Feeling a gentle stretching of muscles should be the marker that you should not overexert extra force.
  • Lay down your leg and repeat this with the other leg, alternative, five times per session.

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Partial Stomach Crunches

Building core strength in the body includes performing partial stomach crunches. Periodically doing these crunches can then allow a person to lift objects that require more muscular capability. One of the additional reasons it is one of the beneficial exercises for lower back pain is that it can help patients with spondylosis.

Exercises for Lower Back Pain

  • Lay on your back with your spine flat and your knees bent, so your feet are flat on the ground.
  • Either with arms crossed on your chest, or clasped together behind your head, raise your shoulders from the floor. Exhale while you lift them and keep your stomach muscles taut.
  • Do not attempt to use your elbows for raising your shoulders nor use your palms to lift your neck off the floor.
  • Hold the position for a second before gently yet controllably lowering your body to the floor.
  • Perform this exercise eight to twelve times but avoid stressing your spine excessively. Also, keep your lower back and tailbone of your spine planted on the ground while exercising.

Bird Dog

You may have seen this exercise being performed by various fitness enthusiasts, and it is for a good reason too. The Bird Dog is another one of the best exercises for lower back pain relief that further aids in improving the movement of your arms and legs.

  • Assume the position of having both your palms and knees on the ground.
  • Stiffen up your stomach muscles and while keeping your hips level, lift and stretch your leg behind you.
  • Hold the position for five seconds and perform the same activity with the other leg.
  • Repeat it alternatively for each leg about ten times in a session. You may increase the lift time to challenge your body.
  • During the stretching of your leg behind you, attempt to lift your alternate arm ahead of you.
  • Maintain the position without lifting either of your limbs too high so as not to strain your lower back.
  • Absolutely do not allow your lower back to sag during the exercise.

Knee To Chest

Another set of excellent exercises for lower back pain management is the Knee to Chest workout that helps stretch your lower back. Be careful not to overdo the instructed steps to perform the exercise safely.

  • Lay on your back with your spine straight and bend your knees, so your foot is flat against the ground.
  • Lift your left knee to your chest level while keeping your right foot resting firmly on the ground.
  • Hold the position for anywhere between 15-25 seconds and simultaneously maintain that your lower back never lifts off.
  • Return to the starting position and do the same routine with your right knee.
  • Perform this procedure for each knee no more than four times during a session.

Read More : Effective Home Remedies for Lower Back Pain – Manage Pain at Home!

Wall Sits

Prolonged sitting or standing can hurt your lower back significantly. Here’s where the Wall Sits is included among the best exercises for lower back pain as it allows you to provide proper support to your lower back without straining your neck but with keeping your spine straight.

Exercises for Lower Back Pain

  • Stand parallel to the wall with your back facing it at a distance of ten to twelve inches.
  • Lean into the wall carefully until your spine is flat against the wall.
  • Slide down by bending your knees while maintaining your spine in a flat position.
  • Hold this stationary position for ten seconds before again slowly sliding back up the wall.
  • Repeat this exercise up to eight to ten times.

Pelvic Tilts

Having stronger abdominal muscles reduces the need to use the spine to do all the heavy lifting. Therefore, the Pelvic Tilts are recognized as practical exercises for lower back pain, for it also increases the core body strength besides naturally strengthening your pelvic muscles.

  • Lay on the ground with your back and your feet flat on the floor but with bent knees.
  • Pull your stomach inwards towards your flat spine to tighten the abdominal muscles, lift your feet upwards if required, and firmly rest your lower back against the floor.
  • Doing it should rock your hips backward to some extent, so hold this position for ten seconds while maintaining that you can breathe and exhale easily through your chest.
  • Repeat this exercise eight to ten times.

Glute Bridges

Performing Glute Bridges is perhaps one of the superior best exercises for lower back pain relief. It strengthens the lower back muscles and strengthens the hamstrings, hips, and abdomen. Be careful to follow the steps as instructed to avoid fatal injuries.

  • Lay on your back on the floor with your knees bent and only your heels touching the ground.
  • Squeeze on your glutes with your heels planted on the floor, then lift your hips, forming a straight line with your knees and your shoulder.
  • Hold the position for five seconds or longer without sagging your lower back towards the ground.
  • Bring your hips to the ground slowly and rest for ten seconds in between doing it for another seven to nine times.

Piriformis Stretch

People who climb too often or sit or walk for long periods could inflame their piriformis, a small muscle running diagonally through the glutes. It shares proximity to the sciatica nerve by being in contact with it, thereby making the Piriformis stretch one of the important exercises for lower back pain management.

Exercises for Lower Back Pain

  • Lie flat on your spine on the floor with one of your knees bent.
  • Cross the ankle of your alternate leg over your bent knee.
  • Pull your knee towards your chest (without straining your spine) and hold the position for a minute or less.
  • Repeat the same exercise with your alternate leg in the same manner but not more than three to five times for the day.

Additional Tips On Exercises for Lower Back Pain Reduction

Following are some extra tips on avoiding specific exercising habits that are commonly overlooked or are known to worsen the pain. Be sure to follow them if you experience any resulting problems as mentioned below:

  • Prevent frequent changing of weights in your weight lifting regiment.
  • Avoid doing leg lifts, especially when your lower back pain connects with your tailbone.
  • Try maintaining correct posture while sitting, ruining, standing, or exercising.
  • Exercise regularly to strengthen your core muscles, to avoid weight exertion on your spine.
  • Make a habit of resting your back periodically after strenuous movement or exercise.
  • Stretch your hamstrings regularly. You may join aerobics classes to have fun while doing so.
  • Additional best exercises for lower back pain relief include prayer stretch, ankle pumps, wall squats, single knee to chest, etc.

Final Words

Above all, as you perform these exercises for lower back pain relief, also remain careful and conscious about addressing your body’s needs, such as getting adequate sleep regularly and exercising at least thrice a week besides following a nutritious diet.


Emily Turner

17 articles by Emily Turner | View Author Profile

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