Top 7 Exercises for Low Back Pain

Lower back pain is more common than you think. The list of lower back pain is long. Regardless of the cause, exercises can improve the condition significantly. Here are the top 7 exercises for low back pain.

7. Child’s Pose

Child’s pose is a popular yoga pose targeting gluteus maximus, hamstrings, and spinal extensor muscles. When you perform it, all the tension and pain in your lower back will be relieved.
After a while, your blood circulation and flexibility will be promoted. (1, 2, 3)

6. Knee-to-Chest Stretch

This exercise targets your thighs, glutes, and hips. It also participates in relaxing your entire body. Try to be as relaxed as possible; put a cushion under your head and/or wrap a towel around your leg. (4, 5, 6)

5. Piriformis Stretch

The piriformis muscle is located deep in the buttocks. This stretch targets it, which relieves pain and soothe tightness in the lower back and buttocks. You can put a cushion under your head for extra support and try to keep the bottom foot on the floor for extra comfort. (7, 8)Bottom of Form

4. Seated Spinal Twist

This exercise targets the lower back, hips, and glutes. After a while of performing this classic twist, your spine’s mobility will improve. Also, your neck, shoulders, and abdominals will be stretched enough to soothe the pain. (9, 10, 11)

3. Pelvic Tilt

This exercise is great for making your abdominal muscles stronger. After a while, the pain and tension in your lower back and buttocks will be relieved. It is also great for the hamstrings. (12, 13, 14)

2. Cat-Cow Stretch

This exercise is one of the best stretches you can do to make your spine stronger and more flexible while stretching your neck, chest, and shoulders. If you have wrist problems, try to place your hands forward and don’t place them under your shoulders. (15, 16, 17)

1. Sphinx Stretch

This exercise is a backbend allowing you to be more active while relaxing your body. It targets the spine, buttocks, and chest making them stronger and more flexible. The longer your hold, the better your spine will be. (18, 19)