People who have lower back pain often can benefit from specific workouts. To help strengthen and stretch the muscles in your lower back, try these eight easy moves:
1. Pelvic Tilts
Lay on your back with knees bent and feet flat.
Hold your stomach and lower back against the floor.
Wait a few seconds, then release. Repeat 10-15x.
2. Bridge
Lay back with knees bent and feet hip-width apart.
Raise your hips to form a straight line from shoulders to knees.
Wait a few seconds, then lower. Do 10-15 repetitions.
3. Cat-Cow Stretch
Start on hands and knees at a table.
Cow pose—inhale and arch back, elevating head and tailbone.
Cat pose—exhale and circle your back, chin to chest.
Switch between Cat and Cow poses 10-15 times.
4. Child's Pose
Sit on your heels and kneel.
Reach forward and lower your chest to the ground, resting your forehead.
Deeply breathe while holding this stretch for 30–60 seconds.
5. Seated Forward Bend
Sit on the floor with legs out.
With your back straight, hinge at your hips and reach towards your toes.
Stretch for 30 seconds, then release. Do it 2-3 times.
6. Knee-to-Chest Stretch
Lay on your back with knees bent and feet flat.
Bring one knee to your chest, hands on shin.
Hold for 20-30 seconds, then swap legs. Repeat 2-3 times per leg.
7. Side Plank
Lie sideways with legs extended and feet stacked.
Hold your hips off the ground on your forearm to form a straight line from head to heels.
Hold for 20-30 seconds, then switch sides. On each side, repeat 2-3 times.
8. Superman Exercise
Lay facedown with arms overhead and legs straight.
Engage your lower back to lift your arms, chest, and legs.
Wait a few seconds, then lower. Repeat 10-15x.