Best Exercises for Lower Back Pain Relief

Press-Up Back Extensions

1. Lie face down on a mat with your hands by your ears.
2. Pressing through your hands, lift your chest and shoulders off the mat as far as you can without causing discomfort. Make sure your lower back and legs are relaxed.
3. Repeat 10 to 20 times.

Chest-Supported Dumbbell Rows

1. Lie face down on an incline bench. Take hold of a dumbbell in each hand, maintaining a neutral grip.
2. Pull the dumbbells upward to the hip so that the arms form a 90-degree angle. Squeeze the shoulder blades for 1 to 2 seconds.
3. Lower the dumbbells in a controlled motion.
4. Repeat steps 2 and 3 for 8 repetitions. Do 3 sets.

Assisted Pull-Ups

1. Set up a resistance band on a pull-up bar. Place one foot in the band and the other foot over the first foot for safety.
2. Step onto the band and grab the bar, with your knuckles facing toward the ceiling. To begin the pull-up, engage the muscles in the upper middle back and shoulders.
3. Lift yourself up until your chin is above the bar, then lower your body.
4. Repeat up to 5 times.

Wall Sits

1.  Stand against the wall, with your legs hip-width apart.
2. Slide your back down the wall stopping when your thighs are parallel to the ground.
3. Keep your hands relaxed at your sides and back firmly against the wall.
4. Stay in the seated position for 10 seconds. Repeat 2 to 3 times. Gradually increase the time as you feel stronger.

Glute Bridges

1. Lay on your back with your feet flat on the ground with your knees bent at a 45-degree angle.
2.  Tighten your core and bring your hips up to form a straight line between your knees and shoulders.
3. Remain in the bridge position for 3 to 5 seconds then return your pelvis to the floor.
4. Do 3 sets of 10 to 12 repetitions.

Squats

1. Stand up straight, with your legs wide apart and feet facing forward. Place your hands out in front of you for balance.
2. Sit back, as if sitting into a chair. Make sure your knees do not move out over your toes. Return to the starting position.
3. Repeat 10 times. Do 1 to 3 sets of 10 repetitions.

You can make this exercise more challenging using weights or a kettlebell.

Lunges

1. Stand up straight, with your legs slightly apart. Place your hands on your hips.
2. Step forward with one foot.
3. Drop your body straight down to the ground, then return to the starting position. The knee of your front leg should always stay behind your toes.
4. Repeat 10 times. Then switch and do 10 repetitions on the other leg.

You can make this exercise more challenging using weights or a kettlebell.

Modified Push-Ups

1. Position yourself on your hands and knees on a mat. Keeping your feet together, raise them up off the ground so that all your weight is on your hands and knees.
2. Engage your stomach muscles and gently lower your upper body toward the floor by bending at the elbows. Lower yourself down as much as you can without resting on the mat.
3. Push through your hands to lift your upper body again. Your spine should be neutral throughout this exercise, and your hands should be directly under your shoulders.
4. Repeat 10 times. Do 1 to 3 sets of 10 repetitions.

Lying Lateral Leg Lifts

1. Lie on your side on a mat. Place your top arm on your hip and your bottom arm under your head.
2. Lift up the top leg. Keep your hip steady and avoid moving forward or backward.
3. Lower your leg.
4. Repeat 10 to 20 times before switching to the other leg.

To make this exercise more challenging, wear ankle weights.

Swimming and Aqua Aerobics

Gentle swimming or other aquatic activities can ease pressure on the back, especially as water takes the stress off the joints. Swimming also improves core strength to provide more stability to the lower back. Once a week is enough to see results, but twice-weekly swim sessions are better.

Wondering which swimming stroke is best for back pain? The breaststroke and the backstroke place the least amount of strain on the back. Once your symptoms improve, you can progress to the butterfly or the freestyle stroke.

Walking

Walking is suitable for most people because it is easy, free, and can be tailored to each person’s ability. Regular walking strengthens the muscles of the lower body and improves spinal stability, flexibility, and posture.

It can also improve bone health, which reduces the risk of developing osteoporosis, a bone disease that can cause pain in the lower back and elsewhere. Finally, walking is a great way to lose weight, with excess weight contributing to back pain.

Elliptical or Step Machine

Elliptical machines and step machines are ideal for those with back or joint pain as they place minimal stress on the spine. You can also adjust the intensity of your workout to your individual ability, and increase the intensity as your back and core get stronger.

However, you must keep proper posture when using these machines to avoid putting too much pressure on your back. If you’re unsure about your posture and form when exercising, ask a physical therapist or personal trainer for advice.