10 Best Exercises To Relieve Lower Back Pain

The lower back is one of the most common places for injury or pain, in this article, we are going to provide you with 10 exercises to stretch out that discomfort. It’s important to figure out what’s causing pain, but in most situations, doing some gentle stretching can help relieve tightness and give your lower back some relief.

Stretching exercises are safe to do daily. Never stretch into a position of pain though as you can make the situation worse. Only stretch as far as your body will let you! If your lower back pain is more of general aches or discomfort, it’s worth trying some stretches to address any tightness and alignment issues.


Make sure you warm up your muscles before you stretch them. You should never bounce while stretching, and all stretches should be slow and gradual. Avoid overstretching, stretch your muscles until you feel only a slight stretch, and hold each stretch for 20-30 seconds.

1. Lower Back Stretch

Lower Back Stretch


Stretching your lower back will be very helpful in relieving your lower back pain. Kneel on all fours, with your knees directly under your hips and your hands directly under your shoulders. Make sure your spine is in a neutral position. Keep your head in line with your spine, and your shoulders back, and avoid locking your elbows. Take a deep breath in, and as you exhale, slowly move your butt back toward your heels. Hold the stretch for 20-30 seconds. As you inhale, bring your body back to all fours. Repeat six to eight times.

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