Low Back Pain Exercises Guide 2025 PDF

PDF Name	Low Back Pain Exercises Guide 2025
No. of Pages	2
PDF Size	0.26 MB
Language	English
PDF Category	Health & Fitness
Source / Credits	uhs.berkeley.edu
Uploaded By	Pradeep

Low Back Pain Exercises Guide 2025 - Summary

Low back pain exercises are important if you’re dealing with discomfort or pain in your lower back. In fact, about 80 percent of adults worldwide will experience significant low back pain at some point. This pain often comes from muscle spasms in the muscles that support your spine, and you might also feel numbness, tingling, or pain that spreads to your buttocks or legs.

Effective Exercises to Relieve Low Back Pain

Doing the right low back pain exercises can really help reduce pain, improve your movement, and prevent future problems. It’s important to do these exercises gently without forcing yourself. Always breathe steadily and aim for a mild stretch instead of pushing into pain.

Recommended Low Back Pain Exercises

Exercise Name	Description	Instructions
Cat-Cow Stretch	Increases spinal flexibility and eases tension	Start on your hands and knees. Breathe in as you arch your back (cow pose), and breathe out while rounding it (cat pose). Repeat for 10-15 gentle cycles.
Child’s Pose	Stretches and relaxes lower back muscles	Kneel down and sit back on your heels, stretching your arms forward. Hold for 20-30 seconds while breathing deeply.
Pelvic Tilt	Strengthens core muscles and supports the spine	Lie on your back with knees bent and feet flat on the floor. Tighten your tummy muscles to press your lower back into the floor. Hold for 5-10 seconds. Repeat 10 times.
Bridging	Strengthens lower back, hips, and core	Lie on your back, knees bent, and feet flat. Lift your hips to form a straight line from shoulders to knees. Hold for a few seconds, then slowly lower down. Repeat 10-15 times.
Knee-to-Chest Stretch	Relieves tension in lower back and hips	Lie on your back. Gently pull one knee toward your chest with your hands. Hold for 20-30 seconds and then switch legs.
Piriformis Stretch	Releases tension in the piriformis muscle near hips	Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg toward your chest. Hold for 20-30 seconds, then switch sides.
Sphinx Pose	A gentle backbend that reduces pain and improves posture	Lie on your stomach and support yourself on your forearms with elbows below shoulders. Hold this position for 20-30 seconds.
Pelvic Clock	Improves awareness and movement of your core	Lie on your back and imagine your pelvis as a clock face. Slowly tilt your hips toward 12, 6, 3, and 9 o’clock positions to work on mobility.
Seated Forward Fold	Stretches hamstrings and lower back muscles	Sit with your legs straight out in front. Slowly bend forward from your hips, reaching toward your feet. Hold the stretch for 20-30 seconds.
Wall Angels	Improves upper back and shoulder movement	Stand against a wall with your back flat, raise your arms to form a “Y” shape, then slide them down the wall while keeping contact. Repeat 10-15 times.