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Lower Back Pain Relief Exercises(step by Step)

Lower back pain is a term we hear a lot these days. This back pain is usually caused by lower back muscles, ligaments, spine, and vertebrae problems. The most common causes of back pain are strained back muscles and structural problems of the back. 

Let’s find out what are the causes and symptoms of lower back pain relief exercises.

Causes of Lower Back Pain Relief Exercises

Suffering back pain is really bad experience especially

Back Muscle Strain With Suffering Back Pain

Excessive strain on the back muscles, improper lifting of heavy objects, and sudden movements of the body in the wrong postures often cause low back pain. Overworking can also cause muscle strain. 

Structural problems

Vertebrae are the disc-shaped bones that surround the spine. These bones are connected to each other. The spaces between each vertebra contain tissue called discs and surround the vertebrae. Injury to this disc is a common cause of low back pain.


Spinal osteoarthritis is a possible cause of back pain. This disease causes the cartilage in your lower back joints to deteriorate, causing the spine to become compressed or narrow, causing pain.


 Loss of bone density and thinning of bones is called osteoporosis. In thisYou may have small fractures in your vertebrae that cause severe pain. 

Common Symptoms

 Symptoms of low back pain can vary depending on the cause and severity. Common symptoms include localized pain, stiffness, muscle spasms, difficulty standing or sitting for long periods of time, and pain radiating down the legs (sciatica). 

This pain can also be reduced by exercise. Dear reader, let us now know the importance and types of exercises for lower back pain relief.

Importance of Exercise for Lower Back Pain Relief

Exercise plays an important role in reducing lower back pain. Engaging in regular physical activity helps strengthen the muscles that support the spine and releases the body’s natural pain-relieving endorphins.

However, it is necessary  to access exercise with caution and pray for guidance when necessary.

 Exercises to relieve lower back pain: 

Before Starting: Precautions and Consultation

Before beginning any exercise rule, it’s important to take some and consult a healthcare professional. Consult a physical therapist, especially if you have a history of back is important to be Stretching exercises for lower back pain relief.

 Stretching exercises can help relieve muscle tension, improve flexibility and increase relaxation in the lower back.

 Here are some effective stretching exercises to relieve lower back pain:

Cat-Camel Stretch

Instructions: In this exercise, the person rests on their hands and knees and bends the spine upwards (like a cat) and Then bends it downwards (so your stomach hangs on the floor, looking like a camel). This exercise is also called cat and cow pose exercise. 

Child’s Pose

This pose helps stretch your back and the muscles around your hips. Kneel in this pose. Lean forward, resting your hips on your heels, and rest your forehead on the floor. Move your arms so that yourThe palms of the hands are facing upwards next to the feet. Inhale and exhale slowly and deeply for at least eight breaths. 

Knee-to-Chest Stretch

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest with the other foot flat on the floor. Press your lower back into the floor. Hold for at least 15 to 30 seconds. Relax and lower the kneesLower into position. Repeat with the other leg. 

Pelvic Tilt

Lie on your back on the floor with your knees bent. Tighten your abdominal muscles and tilt your pelvis up slightly, flattening your back on the floor. Hold for up to 10 seconds. Repeat.

 Hamstring Stretch 

Raise the ankle of the right foot on a high place in front. feetKeeping the finger taut, point upwards. Lean forward to come. Stay like this for 30 seconds.

Piriformis Stretch

Lie on your back with both knees bent and your feet flat on the floor. Place one heel on your opposite thigh near your knee. Use your hands to push your knees apart until you feel a gentle stretch around your hips. 15 to 30 seconds hold for 

Hip Flexor Stretch

With the knee of one leg raised and the other leg flat on the floor, make sure both knees are at a 90-degree angle. Shift your weight forward, keeping your back straight, until you feel a gentle stretch in the front of your hips. Hold for 20-30 seconds, then switch sides. 

Quadriceps Stretch

Stand or balance against a wallHold onto a stable surface for Bend one knee and reach back to grab your ankle with your hand. Gently pull your heel toward your glute, feeling the stretch in the front of your thigh. Hold for 20-30 seconds, then switch legs. 

Strengthening Exercises for Lower Back Pain Relief

 In addition to strengthening stretching, building endurance and stability in the muscles that support the lower back pain. Vigorous exercise is very important for reducing lower back pain.

 Here are some examples of effective strength exercises: 

Bridge Exercise

The bridge is an exercise. Balance the body usually on the hands and feet. It is intended to relieve lower back pain. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

your core and engage the glute muscles, then lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back down. Repeat for several repetitions.

Superman Exercise

A prone (facedown) position with your legs straight and your arms extended in front of you. Lie down on the floor in position. Keep your head in a neutral position (avoid looking up),

slowly raise your arms and legs about 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contract. This exercise can play a role in reducing lower back pain. 

Bird Dog Exercise

Basically, it’s a bodyweight move that involves all fours and then extend one arm and the opposite leg simultaneously. Extend your right arm forward and your left leg backward. Keep them parallel to the floor. Hold for a few seconds, then return to the starting position. Repeat with the opposite arm and leg. 

Plank Exercise

This is a popular isometric exercise that works every core muscle as well Works the muscles of the back, shoulders, hips, and legs. While most traditional core exercises train the core through movement, the plank trains the core to resist movement by holding the body still for a period of time.

Begin push-ups with your arms under your shoulders and directly across your body in a straight line from head to heels. Engage your core muscles and properly mold this position as long as you can while maintaining it. Gradually increase the duration over time. 

Wall Sits

Stand with your back against a wall and your feet shoulder-width apart. Slide your back down the wall until your thighs are parallel to the floor. As if you are sitting in an invisible chair.

Hold this position as long as you can, then slowly back down and stand up. Hopefully, this exercise will give you relief from lower back pain. 

Low-Impact Cardio Exercises for Lower Back Pain Relief

Here are some low-impact cardio exercises for lower back pain relief.

 Cardiovascular exercises that are low-impact and gentle on the joints can help improve circulation, reduce inflammation and promote overall fitness, which indirectly contributes to low back pain relief.

 Here are some suitable options of exercises are  included: 


Walking is a simple but effective low-impact exercise. Which can be done indoors or outdoors. Start with short distances and gradually increase the duration and intensity as your fitness level improves. Aim for at least 30 minutes of brisk walking most days of the week.


Swimming and water aerobics create a low-impact environment that supports the body and provides resistance to strengthen muscles. The buoyancy of the water reduces stress on the joints. 


Cycling is a great low-impact exercise that targets the lower body while promoting cardiovascular health. Start with short durations and gradually increase the intensity and duration as your fitness level improves. Trust me, it can be done.

Maintaining Good Posture for Lower Back Health

Maintaining good posture for lower back health: In addition to exercise, maintaining good posture throughout the day can contribute significantly to lower back pain relief. 

Consider the following tips:

 Ergonomic Workspace

If you have a desk job, make sure your workspace is set up ergonomically. Good lumbar supportSit in a comfortable chair, adjust the height of your chair and desk to maintain a neutral posture, and place your computer monitor within eye distance.

Proper Lifting Techniques

When lifting heavy objects, use your leg muscles instead of your back. Bend at the knees and hips, keep the object close to your body, and lift with your legs with a straight back. 

Sitting and Standing Posture

Whether sitting or standing, maintain good posture by aligning your ears, shoulders and hips in a straight line. Avoid slouching or rounding your shoulders forward. Consider using a lumbar roll or cushion for extra support while sitting. 

Other Lifestyle Changes for Lower Back Pain Relief

Additionally, certain lifestyle changes can contribute to overall lower back pain relief. 

The following are discussed: 

Weight Management

Maintaining a healthy weight can reduce stress on your lower back and improve overall spine health. Achieving and maintaining a healthy weight includes a balanced diet and regular exercise, which can help reduce lower back oain.

 Stress Reduction Techniques

 Instructions: Stress can contribute to muscle tension and aggravate lower back pain. Engage in stress-reducing activities like meditation, deep breathing exercises, yoga, or engaging in hobbies that help you relax and calm down. 

Healthy Sleep

 Habits: Proper sleep reduces all types of pain. Overall health including back Proper sleep is very important for health. Make sure you have a supportive mattress and pillows that align with your preferred sleeping position.

Get 7-9 hours of sleep every night. This can help reduce your lower back pain. 

 Low back pain can significantly affect daily life. Include stretching, strengthening, and low-impact cardio exercises in your routine.

By maintaining good posture and making lifestyle changes, you can relieve lower back pain and improve your overall back health. 

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