Lower back pain is a common discomfort that affects millions of people around the world, limiting their daily activities and diminishing their quality of life. Fortunately, in many cases, this pain can be relieved and prevented with regular, targeted exercises that strengthen core muscles, improve flexibility, and promote proper posture. Below, we present 9 simple and effective exercises you can incorporate into your routine to combat lower back pain and regain your well-being.
Knees to Chest Stretch
This gentle exercise helps stretch the muscles of your lower back and glutes. Lie on your back with your knees bent and your feet flat on the floor. Bring one knee toward your chest, clasping it with both hands, and hold the position for 20-30 seconds. Repeat with the other leg and then both knees at the same time.
Lying trunk rotation
Ideal for releasing tension in the lower back and improving spinal mobility. Lie on your back with your knees bent and feet flat on the floor, arms extended out to the sides in a “T” shape . Keep your knees together and gently drop them to one side , keeping your shoulders flat on the floor. Hold the position for a few seconds and return to center, repeating on the other side.
Glute bridge
Strengthen your glutes and hamstrings, key muscles for supporting your lower back. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly raise your hips off the floor, squeezing your glutes, until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and slowly lower yourself down.
Cat-Camel Stretch
A yoga classic that helps loosen the spine and relieve stiffness. Get on all fours, with your hands directly under your shoulders and your knees under your hips. Inhale as you arch your back and look up (camel pose). Exhale as you round your back, tucking your chin toward your chest (cat pose). Repeat smoothly.
Cobra Stretch
This exercise helps strengthen your back muscles and stretch your abdomen. Lie face down with your palms flat on the floor at shoulder height. Gently push with your hands to lift your chest off the floor, keeping your pelvis flat on the floor. Don’t overexert the arch in your back.
Child’s Stretch
A relaxing and stretching posture that relieves tension in the lower back and hips. Sit on your heels and stretch your arms forward , resting your forehead on the floor. Allow your body to relax and feel the stretch in your back.
Iron
Strengthen your core, which is essential for maintaining good posture and preventing back pain. Rest on your forearms and the balls of your feet, keeping your body in a straight line from head to heels. Contract your abs and prevent your hips from dropping or rising too high. Hold the position for as long as possible, gradually increasing the time.
Alternating leg raises
It helps strengthen your back and glute muscles in a controlled manner. Lie on your back with your arms stretched above your head or at your sides. Lift one leg slightly off the floor, keeping it straight, and then lower it. Repeat with the other leg. You can alternate legs or lift one and then the other.
Towel Hamstring Stretch
Tight hamstrings can contribute to lower back pain. Lie on your back with a towel around the foot of one straight leg. Hold the ends of the towel and gently pull the leg toward you, keeping the knee straight, until you feel a comfortable stretch in the back of your thigh. Hold and repeat with the other leg.