Exercises For Lower Back Pain: Improve Your Mobility


Lower back pain is one of the most common issues that many people experience at some point in their lives. However, those who are over 30 years old can suffer more easily from this condition. Also, if you are overweight or going through medical issues like osteoarthritis or certain cancers, then you are at a higher risk of feeling lower back pain. Moreover, when you suffer from this problem, it becomes very difficult to live a normal life.

Thus, you need to treat this condition, and you have to improve your lifestyle to deal with it. Moreover, you can consult with your doctor if you are unable to handle your pain because it may be a sign that you are suffering from certain diseases. Also, you should perform exercises every day to manage your lower back pain and improve your overall health condition.

How Do You Get Rid Of Lower Back Pain Fast? 5 Exercises

Lower Back Pain exercises

When you suffer from lower back pain, you may face problems in moving and keeping your back straight. Also, it can be a problem for you to stand up straight or keep your lower back flat, which are very normal daily activities. Moreover, you can suffer from lower back pain due to many reasons. For example, if you lift heavy objects, then you are at a higher risk.

Also, if you are suffering from diseases like spine tumors, kidney stones, or certain cancers, then they can be a reason for your lower back pain. Thus, if you want to live a pain-free life, then start exercising every day. Also, when you exercise every day, it will help you in many ways to improve your overall health condition.ย 

For example, when you exercise, your body releases endorphins (natural chemicals that act as pain relievers), which can help your lower back pain. Also, you can improve blood circulation in your body by regularly exercising, which will help nutrients reach all parts of your body. Moreover, you can make your muscles stronger if you exercise daily.

Lower Back Pain exercises in 15 minutes a day

๐Ÿ‘‰๐Ÿผ Knee-To-Chest Stretches

You can manage your lower back pain by simple stretching exercises like knee-to-chest. Also, you donโ€™t need any equipment for this, and you can do it at home. Thus, lie down on your back when you are ready for this exercise. Further, keep your feet flat on the floor and use both hands to bring one knee up towards your chest.

Then, try to press your back to the ground and tighten your stomach muscles. Hold this position for a few seconds (10 seconds) and get back to the normal position. After that, follow the same routine with your other knee and go back to the starting position. Finally, bring both knees up towards your chest together, hold the position for 10 seconds, and get back to the normal position.

๐Ÿ‘‰๐Ÿผ Seated Spinal Twist

Seated spinal twist exercise can ease tension in your hips, back, and shoulder to provide some relief from your lower back pain. Thus, sit comfortably on the ground with both legs stretched out in front of you. Further, bend your right knee and place your foot on the outside of your left thigh. Also, you can take support by placing your right hand behind you.ย 

After that, start twisting gently from the base of your spine by turning towards the right side. Further, hold this position for 30 seconds to 1 minute and get back to the normal position. Additionally, follow this routine with your other leg, and you should do this daily.

๐Ÿ‘‰๐Ÿผ Lower Back Rotational Stretch

Perform lower back rotational stretch to increase the flexibility of your back muscles and get rid of lower back pain. Thus, lie down on the ground on your back to start this stretching exercise. Also, keep your knees bent, feet flat, and shoulders planted on the ground.

Further, slowly roll your bent knees to one side and hold the position for 10 to 15 seconds. After that, get back to the normal position and bend your knees to the other side. Moreover, you can do this in the morning or evening according to your convenience.

๐Ÿ‘‰๐Ÿผ Bird Dog

When you want to perform the bird-dog exercise, get on the floor with both your hands and legs. Further, tighten your stomach muscles and lift and extend one leg behind you. Also, make sure to keep your hip straight while extending your leg. After that, hold this position for 5 to 10 seconds and get back to the normal position. Moreover, you can lift and extend your opposite arm simultaneously with your leg. Follow this routine with your other leg and arm, and do this daily.

๐Ÿ‘‰๐Ÿผ Glute Bridge

Glute bridge exercise targets your gluteus maximus (the largest muscle in your buttocks) to manage your lower back pain. Thus, lie back on your back when you are ready for this exercise. Also, keep your knees bent and feet flat on the floor. Moreover, place your arms by your side, keep your palms facing down, and your shoulders and head on the floor.ย 

Further, tighten your stomach and glutes and lift your hips off the ground. When you do this right, you can notice that a straight line is forming from your shoulders to your knees. After that, hold this position for a few seconds and get back to the normal position.

Final Words

If you are suffering from lower back pain, then you may already be familiar with the problems you experience in your daily activities due to this condition. Above, we have explained lower back pain and how exercise can help you manage this condition. Also, we have suggested some of the easiest exercises to manage your lower back pain.

Moreover, you donโ€™t need to go to the gym or any equipment to perform these exercises. Additionally, these exercises will help you improve your overall health condition. Therefore, learn these exercises to perform them with accuracy and be consistent with your routine.


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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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