5 Exercises to Alleviate Lower Back Pain
Lower back pain affects millions of people—from office workers to athletes. Fortunately, targeted exercises can help relieve tension, improve flexibility, and strengthen muscles that support the spine. Below are 5 exercises to alleviate lower back pain, each with a helpful video to guide your form.
Child’s Pose (Yoga Stretch)
This gentle yoga pose elongates the spine and relieves tension in the lower back.
How to do it:
- Kneel on the floor, sit back on your heels, and stretch your arms forward.
- Breathe deeply and hold for 30 seconds to 1 minute.
- Repeat 2–3 times daily.
Cat-Cow Stretch
This dynamic movement increases spine flexibility and reduces stiffness in the lower back.
How to do it:
- Get on all fours with hands under shoulders and knees under hips.
- Inhale as you arch your back (Cow), exhale as you round it (Cat).
- Repeat for 1–2 minutes.
Pelvic Tilts
Pelvic tilts strengthen your core and lower back, helping stabilize your spine.
How to do it:
- Lie on your back with knees bent and feet flat.
- Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis upward.
- Hold for 5 seconds, then relax.
- Perform 10–15 reps.
Glute Bridges
Strong glutes support the lower back and help relieve tension.
How to do it:
- Lie on your back with knees bent and feet hip-width apart.
- Press through your heels to lift your hips while squeezing your glutes.
- Hold for 3–5 seconds at the top, then slowly lower down.
- Repeat for 10–12 reps.
Knee-to-Chest Stretch
This stretch gently relieves pressure on the spine and helps with mobility.
How to do it:
- Lie on your back and pull one knee toward your chest.
- Hold for 20–30 seconds, switch legs.
- Do 2–3 sets on each side.
If you’re still struggling with lower back pain or want a personalized exercise plan tailored to your needs, the experts at Physical Therapy Partners are here to help. Contact them today to schedule an evaluation and take the first step toward lasting relief: