Low Back Pain Exercises
In the World, Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasms of the supportive muscles along the spine. Also, pain, numbness, and tingling in the buttocks or lower extremities can be related to the back.
There are multiple causes of low back pain (see below). Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion. Perform these exercises slowly, without forcing movement. Be sure to breathe throughout the exercises. You should feel a slight stretch, however, do not move into pain
Low Back Pain Exercises
| Exercise Name | Description | Instructions |
|---|---|---|
| Cat-Cow Stretch | Improves spinal flexibility and relieves tension | Start on your hands and knees. Inhale as you arch your back (cow pose), exhale as you round it (cat pose). Repeat for 10-15 repetitions. |
| Child’s Pose | Stretches and relaxes the lower back | Kneel on the floor, sit back on your heels, and stretch your arms forward. Hold for 20-30 seconds. |
| Pelvic Tilt | Strengthens core muscles and stabilizes the spine | Lie on your back with knees bent. Tighten your abdominal muscles to flatten your back against the floor. Hold for 5-10 seconds, repeat 10 times. |
| Bridging | Strengthens lower back, buttocks, and core muscles | Lie on your back with knees bent, lift your hips off the ground, creating a straight line from shoulders to knees. Hold for a few seconds, then lower. Repeat 10-15 times. |
| Knee-to-Chest Stretch | Releases tension in the lower back and hips | Lie on your back, bring one knee to your chest, holding it with your hands. Hold for 20-30 seconds and switch legs. |
| Piriformis Stretch | Eases tension in the piriformis muscle | Lie on your back, cross one ankle over the opposite knee, gently pull the uncrossed leg towards your chest. Hold for 20-30 seconds and switch sides. |
| Sphinx Pose | Gentle backbend to alleviate pain and improve posture | Lie on your stomach, prop up on your forearms, keeping your elbows under your shoulders. Hold for 20-30 seconds. |
| Pelvic Clock | Enhances core awareness and mobility | Lie on your back, visualize your pelvis as a clock, tilt it gently in various directions (12, 6, 3, 9 o’clock positions). |
| Seated Forward Fold | Stretches the hamstrings and lower back | Sit on the floor, legs extended, bend forward at the hips, reaching for your feet. Hold for 20-30 seconds. |
| Wall Angels | Improves shoulder and upper back mobility | Stand with your back against a wall, raise your arms to form a “Y” shape, then slide them down while keeping contact with the wall. Repeat 10-15 times. |
You can download the Low Back Pain Exercises PDF using the link given below.
