6 Physical Exercises to Reduce Lower Back Pain

6 Physical Exercises to Reduce Lower Back Pain

Lower back pain is much more than just a nuisance. According to National Health Interview Survey, approximately 80% of adults in the USA residents suffer from back pain, the second most common reason for disabilities among adults. Poor posture is a common issue, may it be during exercise or while lifting heavy objects.

Your ability to endure the discomfort might improve by strengthening the muscles supporting your spine. As a result, you may maintain the position for longer. According to a survey, core muscle training is more effective in reducing pain than traditional resistance training. These exercises assist in boosting local blood flow, which further helps to promote the healing of injured tissues. Here are some exercises you may practice to eliminate your lower back pain. 

Supine Bridge

Supine Bridge

Lay down on your back with your arms on the floor on both sides, legs bent at the knees, and feet flat on the floor. Tighten your abdomen and glutes while slowly lifting the hips from the floor with your back straight.

Slowly lower your hips back to the floor. Relax and repeat this pose ten times.

The gluteus maximus benefits tremendously from the supine bridge exercise. It helps strengthen the entire thigh, hip, core, and back while primarily targeting the

Cat Camel

Go down on all fours and place your hands and knees beneath your shoulders and hips, respectively. When you progressively raise your back up toward the ceiling, tuck your chin towards your chest. Take a brief moment of silence before slowly bringing your shoulders away from your ears. While you look forward, relax your back and slightly arched. Do ten repetitions from the beginning posture.

The Cat Camel pose stretches and strengthens core muscles providing healthy, moderate spine mobility. It can ease low or mid-back discomfort but should only be done to one's tolerance.

Child’s Pose

Child Pose


Push your butt back onto your heels with your legs apart while you are still on your hands and knees. Put your forehead on the floor or close to it and lower your upper body between your knees. Extend your arms along the ground over your head. For 20 to 30 seconds, maintain this posture.

In general, the traversing nerves have more room in this position since it tilts the spine in the opposite direction of where the irritation is coming from. It is advised to avoid Child's Pose if you get radiating discomfort from facet joint issues, whether or not you are in the posture.



Lower Back Rotation Stretch

With your knees bent and feet flat on the floor lay down on your back on the floor. When you let your knees slide to the right side of your body, keep your shoulders flat on the floor and your knees together. After a little pause, progressively revert to the starting position. Let your knees slowly roll to the left side of the body, wait for five seconds, and then slowly reposition yourself to where you were. On each side, carry out this exercise numerous times.

This exercise is fantastic for boosting flexibility, reducing lower back discomfort, and letting go of stress. Regularly exercising this pose can help your core muscles become vigorous and more stable while extending the range of motion in your lower back.

Side Plank on Knees

With your elbow directly beneath your shoulder and your leg bent, lie on your side supported up on your forearm. Keep your knees on the floor as you contract your abs and elevate your hips into a side plank posture. Return to the initial position after holding the position for 15–30 seconds, then repeat. For each side, complete one set of four repetitions.

You may concentrate on perfecting the alignment in your bottom shoulder and engaging the gluteus medius on your bottom hip by bringing your bottom leg to the mat, which lessens the balancing difficulty and, consequently, the core strength necessary to sustain the pose.

Squat with Counter Support

Squat with Counter Support

Place your hands on the counter while standing with your feet shoulder-width apart, knees slowly bent to around a 90-degree angle as you squat down. Return to standing by pressing onto your feet, then do it again. Repeat three sets of ten.

Since it may strengthen the thighs and hips while improving the coordination of the abdominal and low back muscles, the squat is essential to exercise in treating low back pain. With tough thighs and hips, daily stresses can be absorbed before they affect the spine.

The exercises mentioned above provide gentle and slow relief to your body. However, while these exercises will surely help you alleviate the pain, remember to consider your bodily strength. Do not overdo the workouts for the sake of completing the sets. 

You can also wear a back support brace while performing these exercises as it will help hold your back and maintain the correct posture. Moreover, the lumbar support brace will help prevent any sprain and other injuries. If you still feel the discomfort prevailing, make sure to consult your physician.

Back to blog