Struggling With Back and Lower Back Pain? Check Out Simple Exercises

Balasahana Suresh
1. Cat-Cow Stretch (Improves Spine Flexibility)

  • How to do it:
Get on all fours with wrists under shoulders, knees under hips.

Inhale, arch your back (cow), lifting your head and tailbone.

Exhale, round your back (cat), tucking chin and pelvis.

  • Reps: 10–15 cycles
  • Benefit: Stretches and mobilizes the spine, easing stiffness in the lower back.
2. Child’s Pose (Relieves Tension)

  • How to do it:
Kneel on the floor, sit back on your heels.

Stretch arms forward and lower your chest to the floor.

Hold 20–30 seconds.

  • Reps: 3–5 times
  • Benefit: Gently stretches the lower back and hips, reducing tension.
3. Knee-to-Chest Stretch (Loosens Lower Back)

  • How to do it:
Lie on your back with knees bent.

Bring one knee to your chest, keeping the other foot flat.

Hold 20–30 seconds, switch legs.

  • Reps: 2–3 per leg
  • Benefit: Reduces tightness in lower back and glutes.
4. Pelvic Tilts (Strengthens Core & Stabilizes Spine)

  • How to do it:
Lie on your back, knees bent, feet flat.

Tighten your abs, flatten lower back against the floor.

Hold 5 seconds, release.

  • Reps: 10–15
  • Benefit: Strengthens abdominal and lower back muscles to support posture.
5. Bridge Pose (Strengthens Glutes and Lower Back)

  • How to do it:
Lie on your back, knees bent, feet flat.

Lift hips toward the ceiling, squeezing glutes.

Hold 5–10 seconds, slowly lower.

  • Reps: 10–12
  • Benefit: Strengthens glutes and lower back muscles, relieving pain.
6. Seated Spinal Twist (Relieves Mid-Back & Hip Tension)

  • How to do it:
Sit on the floor or chair, spine straight.

Twist upper body gently to the right, left hand on outer right thigh.

Hold 15–20 seconds, switch sides.

  • Reps: 2–3 per side
  • Benefit: Loosens spine, improves mobility, eases lower back stiffness.
Tips for Best Results

  • Frequency: 3–5 times per week or daily if possible.
  • Warm-Up: Do a few minutes of walking or gentle movement before stretching.
  • Posture: Maintain good posture throughout the day; avoid slouching.
  • Avoid Pain: Stop if you feel sharp pain, numbness, or tingling down the legs.
 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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