30+ Exercises for Lower Back Pain to Strengthen, Stretch & Heal

If you're one of the millions of people who experience lower back pain, you know how it can bring life to a screeching halt. You never realize how much you depend on your back until an injury makes you rethink every little move. The good news is that exercises for lower back pain can help relieve your discomfort and improve your quality of life. Incorporating flexibility exercises into your routine can further enhance mobility, reduce stiffness, and prevent future injuries by keeping your muscles and joints limber. This article will highlight the value of staying active when you have lower back pain and how targeted exercises can help you regain mobility, build lasting strength, and move comfortably again.
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As you work to relieve your lower back pain with specific exercises, Pliability's mobility app can be a valuable tool to help you track your progress. With Pliability, you will have access to video-guided routines that make it easy to follow along and a built-in timer that enables you to stay focused as you work to improve your flexibility and mobility. 

How Common is Lower Back Pain?

Nearly 40% of adults in the United States experience back pain. This discomfort can range from annoying to debilitating and interfere with everything from sleep to work. 

‍“I see a mix of patients in spine and sports medicine, and back pain is probably the most common thing to walk through my door. It’s a very common musculoskeletal complaint,” says Andrew Creighton, DO, assistant attending physiatrist at the Hospital for Special Surgery in New York City. 

Who Suffers From Lower Back Pain?

At least one-fourth of U.S. adults report having low back pain in the past three months, according to national survey data. Research suggests that up to 80% of adults will experience low back pain in their lives, meaning that even if you haven’t had it yet and you don’t have it now, there’s a good chance you will, especially since back pain becomes more frequent with age. 

Combating Age-Related Back Pain

“As we age, our bodies undergo natural changes—declining muscle mass and bone density, for example—that can contribute to back pain. It doesn’t have to be inevitable, though. With weight-bearing exercises, it’s possible to slow down the progression of these changes, even reverse them, and improve bone density and muscle strength,” says Christopher Bise, an assistant professor at the University of Pittsburgh School of Health and Rehabilitation Sciences. 

The Recurrence Factor

According to Robert Gillanders, a physical therapist in the Charlottesville, Virginia, a deconditioning and poor body mechanics can also lead to lower back pain. And a history of back pain likely means there’s more to come. “If you’ve had an injury in the past, you’re probably going to get it again,” he says.

Causes of Lower Back Pain 

Common causes of lower back pain include: 
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• Overuse injuries (from doing the same form of exercise over and over)
• Muscle or ligament strains or sprains
• Trauma (from falling down, for example)
• Degenerative discs, joints, and ligaments
• Spinal stenosis
• Osteoarthritis
• Osteoporosis
• Repetitive movements, especially those that strain the body
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A physical therapist can work with you individually to tailor exercises suitable for your body type that can address any pain-causing activities in your daily life, says Ryan DeGeeter, a physical therapy assistant professor at the Washington University School of Medicine in St. Louis.

Additional Factors That Contribute to Lower Back Pain 

Here are additional factors to consider: 
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• Sedentary lifestyle: Lack of regular exercise can lead to weakened and inflexible back muscles.
• Excess weight: Maintaining a healthy weight reduces strain on the back and decreases the likelihood of experiencing pain.
• Nutritional deficiencies: Ensure your diet includes adequate amounts of calcium, phosphorus and vitamin D, as these nutrients can affect bone health and contribute to back pain.
• Poor ergonomics: Improperly designed furniture and equipment at home and work can strain the back muscles and lead to discomfort.
• Prolonged sitting: Sitting for extended periods without breaks or changes in position can result in muscle tension and back pain. Regularly moving and stretching can help alleviate this.
• Footwear choice: Wearing uncomfortable or high-heeled shoes can disrupt posture and alignment, increasing the risk of back pain.
• Sleeping posture: Sleeping on a firm surface and adopting a side-lying fetal position can help alleviate pressure on the spine and reduce the likelihood of waking up with back pain.
• Improper lifting techniques: Lifting heavy objects incorrectly, especially without engaging the leg muscles, can strain the back and lead to injury. 
• Core strength: Weak abdominal muscles can contribute to back pain. Strengthening these muscles can provide better support for the spine and reduce the risk of injury.
• Smoking: Smoking reduces blood flow to the lower spine, contributing to spinal disc degeneration and impairing the body’s ability to heal. Quitting smoking can improve blood flow and promote better spinal health.
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Since the back is such a complex area of bones, muscles, nerves, and tendons, there’s no easy way to tell what’s causing low back pain. There is, nevertheless, a list of widely agreed-upon physical therapy exercises for lower back pain. 

Exercises for Lower Back Pain 

General movement and specific exercises can help prevent lower back pain and improve existing pain. This can help you resume activity, including the things you love, as quickly as possible, which is the goal, says Andy Fata-Chan, founder and physical therapist at Moment Physical Therapy & Performance in New York City. 

‍“Avoiding activity creates fearful behavior and increases pain sensitivity over time. This is why we typically don’t recommend rest with back pain,” he says. 

A Proactive Approach to Back Pain

The following exercises are scientifically backed and designed to help relieve and prevent back pain. They are no substitute for seeing a doctor, chiropractor, or physical therapist. If you’ve suffered an injury, such as a car accident or falling, you should see a medical professional before exercising at home.

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30+ Effective Exercises for Lower Back Pain Relief & Lasting Strength

Poor hips, legs, and glutes flexibility often cause low back pain. The following exercises can help you increase flexibility in those areas and possibly decrease instances of low back pain.

1. Hip Flexors

How to do it:
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• Place one knee on the ground in a kneeling position. 
• Bring the arm of that same side up straight and slightly back. 
• This will cause your hips and middle back to extend.
• Hold for 30 seconds and release. 
• Perform 3 times each side to stretch hip flexors. 
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2. Hip Adductor

How to do it:
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• While standing, place the inside of your ankle on a table, bed, or tall chair. 
• Bring the opposite arm straight up next to your ear as if you’re reaching for the ceiling. 
• Lean into the stretching leg and hold for 20 to 30 seconds and release. 
• Repeat on each side 3 times.
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3. Hamstring

How to do it:
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• Stand facing a table, bed, or tall chair.
• Place the back of your heel on the surface so that your leg is straight.
• Lean forward at the hips to stretch your hamstring. 
• Hold for 30 seconds and release. 
• Repeat on each side 3 times. 
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4. Glute

How to do it:
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• Stand facing a table, bed, or tall chair. 
• Place the outside of your heel and knee on the surface so that your leg is at a 90-degree angle. 
• Lean forward at the hips while keeping your back straight. 
• Hold for 30 seconds and release. 
• Repeat on each side 3 times.
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5. Cat and Cow

How to do it:
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• Begin on all fours with your hips over your knees, shoulders over your hands, and head neutral.
• Breathe in while bringing your eyes up to look toward the ceiling and bending your spine toward the floor.
• Breath out while bending your spine toward the ceiling and tucking your chin to your chest. 
• Repeat 15 to 20 times.
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6. Side-to-Side

How to do it:
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• Begin lying on your back with your feet pulled toward your hips and your knees up. 
• Twist your knees gently to one side and stop when your hips start coming off the table or mat. Keep your upper body in position.
• Bring your knees back the other way and do the same thing on the other side.
• Repeat 25 to 30 times. 
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7. Figure 4

How to do it:
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• Lying on your back with your knees up, place one ankle on the other knee, forming a figure 4 with your legs. 
• Press down on the leg you crossed. You should feel the stretch in your hip. 
• Hold for 20 to 30 seconds before releasing. 
• Perform 3 times on each side. 
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8. Knee to Chest

How to do it:
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• Lying on your back with your knees up, grab the back of one knee with both hands and bring it to your chest (or as far as you can toward your chest). 
• Hold the stretch for 20 to 30 seconds before releasing. 
• Switch sides and perform a total of 3 times each side. 
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9. Child’s Pose

Why it helps: 

You’ll stretch the back extensors, muscles attached to the back of the spine and play a role in standing and lifting. The extensors tend to tense up when you have low back pain, says board-certified sports specialist Leada Malek, a San Francisco Bay Area physical therapist. 

‍How to do it: 
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• Sit on your knees, fold forward, and walk your hands out in front of you so that your forehead comes toward the floor. 
• You can extend your arms or return them to rest near your feet. 
• Hold for 20 to 45 seconds.
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Exercises to Strengthen and Relieve Pain

Core and back strength is incredibly important for low back pain. The following exercises are designed to help you strengthen these areas and ease the pain in your back. We’ll begin with the easy ones and move on to the more difficult ones. 

‍Note: Most of these exercises require that you engage your ab muscles. The proper form calls for a drawing-in of the muscles instead of a bulging-out. Your lower stomach should flatten in a little bit. If you’re pushing your abs out, you’re likely over-flexing.

10. Supine Core Strengthening
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• Lying on your back on a mat or the floor, bring your knees up and your feet comfortably away from your hips. 
• In this position, engage your ab muscles and push your low back to the mat or floor. 
• Repeat 15 to 20 times.
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11. Supine Core Strengthening with Leg Draw

Lying on your back with your knees drawn up and feet flat, engage your ab muscles. 

Maintaining the engagement, lift one knee toward your chest without using your hands.

Keep your abs engaged until you put your foot back in the starting position.

Repeat 15 to 20 times on each leg. 

12. Press Ups

How to do it:
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• Lying flat on your stomach, bring your elbows to your sides and place your hands just above your shoulders. Your legs should be fully extended; your hips should flush with the mat or floor. 
• Pull your shoulder blades back and in while you lift your chest off the ground. 
• Hold for 5 seconds, ensuring your legs and hips stay in contact with the floor or mat. Your neck should stay long and in-line with your upper spine the entire time. 
• Slowly return your chest to the ground. 
• Repeat 15 to 20 times. 
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13. Prone Cobras

How to do it:
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• Lying flat on your stomach with your legs extended, place your arms flush at your sides, hands pressed to legs. 
• Without using your hands to help, lift your chest off the ground, keeping your neck in-line and long. 
• Pull your shoulder blades in and flex your glutes throughout. 
• Hold for 3 to 5 seconds before slowly lowering your upper body back to the mat or floor. 
• Repeat 10 to 15 times.
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14. Bridge

How to do it:
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• Begin lying on a mat of the floor with your knees up and your feet flat, a comfortable space away from your hips. 
• Keeping your arms on the floor, lift your hips off the ground to make a ‘bridge’. From your chest to your knees should be a straight line. 
• Hold for 5 to 10 seconds, keeping your shoulder blades and neck on the ground, your glutes and abs engaged the whole time.
• Slowly lower your hips to the ground. 
• Repeat 15 to 20 times.
   

Note: To make his exercise more difficult, cross your arms over your chest so you can’t use them to help you. 

15. Side Bridge

How to do it:
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• Start by lying on your side with one elbow underneath you. 
• Rise onto your elbow and forearm. 
• Bring your legs off the ground so you’re only resting on your forearm and the side of one foot.
• Hold for 15 seconds before easing yourself back down. Increase the time you hold as you feel comfortable. 
• Repeat 10 to 15 times on each side. 
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16. Bird Dog

How to do it:
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• Begin on your hands and knees, shoulders over hands and hips over knees.
• Simultaneously stretch one arm and the opposite leg straight out. (Left arm, right leg, or vice-versa.)
• Hold for 10 to 15 seconds before bringing your limbs slowly back down. 
• Repeat 15 to 20 times, alternating each time.
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17. Prone Bridge

How to do it:
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• Begin by laying on your stomach, your elbows underneath you and your toes ready to take your weight. 
• Lift yourself to rest on your toes and elbows. 
• Your core should be engaged, and your body should be straight. 
• Keep your hips and chest in line and parallel to the floor.
• Hold for 15 seconds before easing yourself back down. 
• Increase the time you hold as you feel comfortable. 
• You can hold for up to 90 seconds as you progress.
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18. Standing Trunk Rotation 

How to do it:
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• Stand up straight with your legs slightly apart and slightly bent at the knee. 
• Cross your arms across your chest. 
• Keep your hips facing forward at all times.  
• Slowly rotate to the right (as far as it’s comfortable to move), then return to facing the front. 
• Slowly rotate to the left (as far as it’s comfortable to move), then return to facing the front. Repeat the movement 10 times on each side. 
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19. High Knees 

How to do it:
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• Stand up straight with your legs slightly apart. 
• Slowly raise your right knee to 90 degrees (or as high as possible), then slowly lower it back to the floor. 
• Slowly raise your left knee to 90 degrees (or as high as you can), then slowly slower it back down to the floor. 
• Repeat the movement 10 times with each leg.
   

Tip: If you struggle with balance, hold onto the back of a chair or a worktop. Ask a friend or relative to be nearby if you need extra help. 

20. Standing Side Bends

How to do it: 
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• Stand up straight with your legs shoulder-width apart.  
• Put your arms by your side. 
• Keeping your body straight, slowly lower your body to the right, sliding your hand down your leg towards your knee. 
• Reach as far as is comfortable for you. 
• Slowly raise back up to standing straight and repeat on your left side. 
• Repeat the movement 10 times on each side. 
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21. Standing Back Stretch  

Do not attempt this if you have concerns about your balance. 

‍How to do it:
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• Stand up straight with your legs shoulder-width apart. 
• Slowly lean forward, rounding your back upwards towards the ceiling while dropping your shoulders down, and reach your fingers to the floor. 
• Relax your back muscles so it feels like you are dangling your upper body down. 
• Slowly lift yourself back up to stand straight. 
• Repeat five times.  
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22. Seated Marching

How to do it:
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• Start in a seated position, sitting tall with your back straight.
• Take a deep breath in.
• As you exhale, simultaneously lift your right knee and left arm toward the ceiling.
• As you inhale, lower your right knee and left arm, and repeat with the opposite leg and arm.
• While doing this exercise, keep your lifted leg bent as if you’re marching in place.
• Repeat this process for three sets of eight reps on each side.
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23. Curl Up

Why it helps:

Dr. Creighton recommends the curl-up because it improves core stability and is a low-load exercise for your spine. The curl up, side plank, and bird dog (below at No. 6), are known as the McGill Big 3 core exercises, from Stuart McGill, PhD, a kinesiologist and renowned back expert, Creighton says.

‍How to do it: 
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• Lie on your back with one knee bent and foot flat on the floor. 
• Extend your other leg out straight. 
• Place both hands underneath the small of your back and, contracting your abdominals, curl up to lift your shoulders off the floor. 
• Hold for 10 seconds, then switch sides and repeat. 
• Do 3 to 5 reps on each side. 
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24. Side Plank

Why it helps:‍

A side plank targets the core and hips and can be modified based on your ability and comfort level.

‍How to do it: 
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• Lie on your side, knees bent and stacked. 
• Bend your elbow to support yourself on your forearm (your fingers should be pointing away from your body). 
• Engage your core to press up your hips. 
• Hold for 10 seconds, then switch sides and repeat. 
• Do 3 to 5 reps on each side. 
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Choosing the Right Side Plank Variation

If you prefer, you can straighten your supporting arm, keeping your palm on the ground. For an added challenge, straighten your legs and keep the edges of your feet on the ground when raising your hips (your arm can be bent at the elbow or straight). Be sure to pay attention to technique: Creighton advises choosing the version you can do with the best form.

25. Mini Squat

Why it helps:‍

Along with exercises for your quads, hamstrings, and glutes—which all provide a base for spine stabilization—mini squats are a truly functional exercise. “Squats encourage hip hinge and functional movement that translates into something we do daily. They can reduce the fear or avoidance of a movement,” says Malek. 

A mini squat is a partial squat, so you don’t have to worry about going all the way down. 

‍How to do it: 
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• Stand with your feet shoulder-width apart. 
• Push back your hips, and keep your back straight; bend your knees to start lowering yourself into a sitting position. 
• Stop when your butt is about halfway to your knees to complete a half squat. 
• Stand back up. 
• Place a chair behind you to help guide the movement, advises Malek. Do 8 to 12 reps.
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Modifying Workouts to Prevent Pain

Malek says to do back-focused exercises two or three times per week. “Be sure to allow recovery time between workouts, and remember things should not cause or trigger more pain. If they do, consult a physical therapist,” she says. You may need to talk about modifying the exercises in a way that works for your body.

26. Knee Rolls  

How to do it:
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• Lie on your back with your knees bent and your feet flat on the floor. 
• Put your arms out to the sides at a 90-degree angle to your body.  
• Breathe and slowly roll both knees to the right, keeping your legs and feet together. 
• Hold for one to two seconds.  
• Breathe in and lift your knees slowly back to center.
• Repeat on the left side. 
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27. Upward Facing Dog  

How to do it:
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• Lie face-down on your stomach with your legs straight out. 
• Place your hands on the floor alongside your chest and lower ribs. 
• Take a deep breath and engage your core (by pulling your belly button up and in towards your back). 
• Breathe slowly for three to five seconds as you press your hands down into the floor and straighten your arms, lifting your head, neck, and back upwards. 
• Try to keep your hips on the ground.
• Breathe in and lower yourself down to the floor by bending your arms. 
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28. Knee Hugs  

How to do it:
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• Lie on your back with your legs out straight. 
• Bring both knees to your chest. 
• Grip your knees with both hands, pull them slowly into your chest (like a hug) and breathe out. 
• Hold for five seconds. 
• Release your hands, breathe in, and bring your legs back down to the floor, legs out straight. 
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29. Good Mornings 

How to do it:
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• Stand up straight with your feet shoulder-width apart. 
• Place your fingers against your temples and stick your elbows out. 
• Engage your core (by pulling your belly button up and in towards your back).  
• Slightly bend at your knees while you hinge at the hips and lower your upper body forward, keeping your back straight at all times. 
• Lower as far as you feel comfortable to keep your back straight, aiming for horizontal (so that your body runs parallel with the floor). 
• Slowly lift back up to standing while keeping your back straight.
• Breathe in while lowering and breathe out on the way back up to standing. 
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30. Pelvic lift (also known as a hip thrust) 

How to do it:
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• Lie on your back with your knees bent up and your arms by your side. 
• Take a deep breath in. 
• As you breathe out, engage your core (by pulling your belly button up and in towards your back) and squeeze your buttock muscles.  
• Lift your buttocks off the floor. Your body should form a straight line from your shoulders to your knees. 
• Hold for one to two seconds.
• Breathe in and gently lower to the ground. 
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31. Standing trunk rotation with extended arms 

How to do it:
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• Stand up straight with your legs slightly apart.   
• Engage your core (by pulling your belly button up and in towards your back).
• Stretch your arms out in front of you, at shoulder height or at a comfortable height, clasping your hands together. 
• Keep your hips facing forward at all times.  
• Slowly rotate to the right (as far as it’s comfortable to move), then return to facing the front.  
• Slowly rotate to the left (as far as it’s comfortable to move), then return to facing the front. 
• Breath out while twisting and in when returning to center.
• Only twist as far as is comfortable; you should feel a slight pull on the muscles. 
• As this gets easier, you can add a small weight into your hands (such as a tin of beans or water bottle).  
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32. Superman  

How to do it:
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• Lie face down with straight legs and your arms stretched out before you. 
• Breathe out and slowly lift your arms, shoulders, and legs off the floor, squeezing your buttocks tightly. 
• Breathe in and slowly lower back down to the floor. 
• If you find it difficult with straight arms, put your fingers on your temples and stick your elbows out. 
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How Should I Feel While Exercising?

Listening to your body during lower back exercises helps ensure you do them safely and effectively. First, understand the difference between normal discomfort and harmful pain. Normal discomfort might feel like mild muscle activation or stretching. Harmful pain might feel sharp, stabbing, or like persistent discomfort. 

If you feel any pain while doing lower back exercises, stop immediately. Sharp pain is a sign that you have moved too far or something is wrong.  

Engage Your Core

While doing lower back exercises, it’s crucial to engage your core. Pull your belly button up and in towards your spine to do this. You should feel the muscles tighten between your hips and be able to breathe normally. 

Don’t Hold Your Breath

Do not hold your breath while doing lower back exercises. It’s important to breathe continually when doing the movements.  

Expect Muscle Fatigue and Soreness

During lower back exercises, you may feel your muscles begin to tire. This is a sign they are being worked well. It’s common to feel some muscle soreness the next day. Allow yourself time to recover before doing the exercises again. But if the exercises are making your pain worse, contact your doctor.  

Be Careful About Getting Up

Many lower back exercises are floor exercises. So, if you get lightheaded or dizzy (postural hypotension) when you stand up after lying or sitting down or after bending, then these exercises might not be suitable for you.

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