Top 10 Home Exercises For Lower Back Pain

Top 10 Home Exercises For Lower Back Pain


Do you spend extended hours in front of a computer, battling the discomfort and stiffness in your lower back? If the answer is yes, you’re not alone. In our digital age, where screens dominate our daily routine, lower back pain has become an unwelcome guest. But here’s the good news: you can bid farewell to that pain by doing a set of simple yet effective home exercises designed to alleviate your lower back pain.

Exercises For Lower Back Pain

Top 10 Home Exercises For Lower Back Pain

1. Bridges

Bridges work on the gluteus maximus, an extensor muscle in your hip. This muscle engages during hip extension movements. If your gluteus maximus is not strong enough, it creates a lower back problem. This muscle acts as a stabiliser of the lower back and hip joints during movements like walking. 

How To Do Bridges Correctly

  • Lie with your back on the floor and feet on the ground, hips wide apart.
  • Place your hands on both sides and while pressing your feet against the ground, raise your hips slowly off the floor till your body is in a straight line. Keep your shoulders touching the ground.
  • Hold the position for 10-15 seconds, and slowly lower your body to the ground.
  • In a set of three, repeat this exercise fifteen times.

2. Knee- to- Chest Stretches

This exercise relieves pain and tension in the lower back. It also increases the flexibility and range of your hamstrings, glutes, and hips. Other benefits include flexibility and range of motion in the hamstrings, hips and glutes.

How To Do This Exercise

  • Lie on your back while bending the knee and keeping your feet flat on the floor.
  • Pull one knee towards your chest with your hands on the floor and hold it for five seconds.
  • Return to the previous position and repeat the same with the other knee.
  • Do this with each knee 2-3 times every day.

3. Rotational Stretches

Rotational stretches help stretch lower back muscles and relieve the tension in the torso. The exercise works on your core muscles and improves flexibility. It is one of the most effective exercises for your back. 

How To Do This Exercise

  • Lie on your back and bend your knees while keeping your feet flat on the floor.
  • Keep the shoulders firmly on the ground, then gently roll to the side. Keep your knees bent.
  • Hold your position for 5-10 seconds and then return to your starting position.
  • Do it for the other side, and repeat it 2-3 times twice a day.

4. Seated Rotational Stretches

Another variant of rotational stretches, the seated rotational stretches, work on the core muscles, strengthen the lower back, and help manage the pain. You don’t even need to lie down to perform this exercise.

How To Do This Exercise

  • Sit on the chair or stool with your feet on the ground.
  • Twist your core to the left, keeping your spine tall and hips square.
  • Position your hand to support the stretch and hold the position for 10 seconds.
  • Repeat this exercise on the other side.
  • Repeat this 3-5 times on either side, twice a day.

5. Draw-in Manoeuvers

This exercise works on your transversus abdominis: a layer of muscle on the lateral and front abdominal wall layered beneath the internal oblique wall. The muscle stabilises your lower back and spine.

How To Do This Exercise

  • Lie on the ground, keep your feet flat and knees bent, placing your arms on both sides.
  • Take a deep breath and breathe out, pulling your belly towards the spine.
  • Keep your hips still and make your abdominal muscles tight. Hold the position for five seconds.
  • Repeat this exercise five times.

6. Pelvic Tilts

This exercise helps release stiffness in the back muscles and improve flexibility. It is one of the most recommended and easiest back pain exercises. This exercise also helps achieve flatter abs and increases the strength of pelvic floor muscles. 

How To Do This Exercise

  • Lie on the back and keep your feet flat and knees bent. Keep your arms on the side.
  • Arch your back gently, pushing the belly out.
  • Hold this position for five seconds and release slowly.
  • Flatten your back and pull your stomach toward the floor.
  • Hold for five seconds before returning to the normal position.
  • Increase the repetition every day gradually, bringing up to 30.

7. Lying Lateral Leg Lifts

This exercise engages the hip abductor muscles, which support the pelvis and help alleviate the pain. These muscles need to be strong as they help maintain your balance. The exercise helps improve posture, tones the muscles and eases pains and aches caused by a sedentary lifestyle.

How To Do This Exercise

  • Lie facing on the side, keeping your feet close together.
  • Place the lower leg in a slightly bent position.
  • To engage your spine, pull in your stomach.
  • Lift your top leg and keep it extended.
  • Hold on to this position and repeat it ten times.
  • Turn to the other side and repeat it with the opposite leg.
  • Do sets of three on each side.

8. Cat Stretches

The pose increases the flexibility of the neck, shoulders, and spine. The movement stretches the muscles of the hips, back, abdomen, and chest. It also strengthens your spine.

How To Do This Exercise

  • Get on the floor with your hands and knees, hips width apart on the ground.
  • Arch your back by pulling in your stomach.
  • Relax your muscles slowly and allow the stomach to sag back.
  • Return to the starting position.
  • Repeat this 3-5 times twice a day.

9. Superman

The Superman pose is similar to seeing a flying Superman high in the air. This exercise targets your abs, hamstrings, glutes, and lower back muscles. It improves your posture and enhances spinal flexibility.

How To Do This Exercise

  • Lie on your stomach with your arms and legs stretched out flat on the floor.
  • Slowly lift your hands and feet until you feel a contraction in your lower back.
  • Lift your stomach slightly off the ground.
  • Keep your attention on the stretch while you keep breathing.
  • Gently lower your chest, arms, and legs while exhaling.

10. Partial Curls

This exercise increases muscle mass and decreases muscle loss with age. It improves core strength and athletic performance.

How To Do This Exercise

  • Lie on your back, bend your knees, and place your feet flat on the ground.
  • Cross both your hands over the chest and inhale deeply.
  • When you exhale, pull your stomach towards the spine.
  • Return to the resting position.
  • Perform three sets of curls, repeating them ten times.

In Conclusion

Sitting for too long and having poor posture can hurt your back immensely. These exercises help strengthen your back, improve posture, and help ease lower back pain.

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