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5 Exercises to Alleviate Lower Back Pain
Lower back pain is a common issue affecting millions of people worldwide. Whether caused by poor posture, prolonged sitting, or an underlying medical condition, it can be debilitating. The good news is that specific exercises can help relieve tension, improve flexibility, and strengthen your lower back. Here are five highly effective exercises to alleviate lower back pain.
1. Cat-Cow Stretch
How to Perform:
Start on all fours with your hands directly under your shoulders and knees under your hips.
Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
Exhale and round your back, tucking your chin towards your chest (Cat Pose).
Repeat for 8-10 reps, moving slowly and smoothly.
Benefits:
Enhances spinal mobility
Relieves tension in the lower back
Improves posture and flexibility
2. Child’s Pose
How to Perform:
Begin on all fours and sit back on your heels.
Extend your arms forward and lower your chest towards the floor.
Hold the stretch for 30-60 seconds, breathing deeply.
Benefits:
Gently stretches the lower back muscles
Relieves tension and stiffness
Promotes relaxation
3. Glute Bridge
How to Perform:
Lie on your back with your knees bent and feet flat on the floor.
Place your arms at your sides, palms facing down.
Press through your heels and lift your hips towards the ceiling.
Squeeze your glutes at the top and hold for 2-3 seconds.
Lower back down slowly and repeat 10-12 times.
Benefits:
Strengthens lower back and core muscles
Improves hip stability
Reduces lower back pain caused by weak glutes
4. Knee-to-Chest Stretch
How to Perform:
Lie on your back with your legs extended.
Pull one knee towards your chest, holding it with both hands.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times per leg.
Benefits:
Gently stretches the lower back muscles
Improves spinal flexibility
Reduces tension and tightness
5. Pelvic Tilt
How to Perform:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and press your lower back into the floor.
Hold for 5 seconds, then release.
Repeat 10-12 times.
Benefits:
Strengthens the lower back and core
Improves posture and spinal alignment
Reduces discomfort from prolonged sitting
Final Thoughts
Incorporating these exercises into your daily routine can help alleviate lower back pain and prevent future discomfort. If your pain persists or worsens, consider seeking professional advice from a physiotherapist.
Recommended Image:
A step-by-step infographic showing each exercise
A person performing a glute bridge or child’s pose
Start these exercises today and take a step towards a pain-free lower back!
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After completing a Biology BSc, my journey in physiotherapy began in 2004 at King’s College, London. I spent eight years in the NHS, where I saw how long waiting lists and short appointments hindered effective rehabilitation. This led me to pursue an MSc in Manual Therapy in 2015, becoming a member of the MACP.
I moved into private practice at Oxford Sports Physio & Pilates, where I helped rehabilitate high-level athletes, including GB rowers and Oxford University sports teams. Today, I’m an expert generalist with a passion for treating a variety of musculoskeletal issues.
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Non-medical Prescriber & Ultrasound Guided Injector
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