7 Tips to Relieve Lower Back Pain

by Ash Tilley / March 24, 2020

Most people are affected by lower back pain. The main cause of it changing in the musculoskeletal structure of the lumbar or lower back due to damage.

For simple lower back pain, exercising will provide relief rather than taking bed rest. However, too much stress on the back can aggravate the condition. Therefore, it is vital that you do the right exercises.

7 Exercises that will Relieve Lower Back Pain

Here, we list 7 tips and exercises on how to relieve lower back pain:

1. Partial Crunches:

This workout strengthens your lower back and stomach muscles. 

Lie down. Keep your knees bent and feet flat on the ground. Place your hands at the back of your head. Now, breathe out as you raise your shoulders. 

Hold that position for a second before gradually lowering back to the floor. Repeat the exercise. 

Always maintain proper posture to avoid stress on the spine.



2. Hamstring Stretches:

This workout mainly focuses on the back of the leg. Muscles supporting the lower back are attached to the back of the leg. Stretching it provides pain relief. 

Lie down while keeping one knee bent. Now, place a towel under the unbent leg’s foot. Pull the towel back while slowly straightening the knee. 

It will stretch the back of the leg gently. Hold the position for 15-30 seconds. Repeat on both legs.


Hamstring stretches for lower back pain


3. Wall Sits:

Face your back on the wall. Stand about 10-12 inches away from the wall. Lean backwards slowly till your back is flat against the wall. 

While pressing your back to the wall, slide down till the knees are slightly bent. Keep the position for a few seconds and repeat.

Wall Sit for lower back pain

4. Press-up Back Extensions:

Lie down with your face facing the floor. Now keep your hands directly below the shoulders. 

On pushing, if you can comfortably lift your shoulders from the floor, place your elbows on the floor as well. Hold the position for a few seconds.

5. Knee to Chest:

Lie down on the floor. Bend your knees. Now pull one of your knees up to your chest while keeping your left foot in the original position. 

Hold this position for 15-30 seconds. Do the same with your other leg and repeat the whole exercise.

Knee to chest for back pain

6. Trunk Rotation:

Lie down on your back. Now slowly bring both of your knees up to your chest. Now, with palms facing the floor, extend your arms to the sides. 

Slowly tilt your knees to one side. Hold the position for 15-20 seconds. Do the same on the other side, and repeat the whole exercise.

Trunk Rotation for back relief


7. Hip Stretch:

Stand straight. Now lean forward and kneel with one knee touching the floor. The other leg should be in front of the knee, touching the floor. 

Hold the position for 20-30 seconds. Do this with the other leg bent. Repeat.


Even though these exercises are good for relieving your lower back pain, you should not perform these exercises if you have severe pain. Seek the advice of your doctor before performing any exercise.

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