Top 5 Exercises for Lower Back Pain

By 

M.Sc. Nutrition & Dietetics

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Navneet Kaur

Diet

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Lower back pain is a common problem that can be caused by a variety of factors, including poor posture, weak muscles, and injury. Here are the top five exercises for lower back pain:

introduction

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1. cat-cow stretch

This yoga pose helps to stretch and loosen the muscles in the lower back. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and look up, stretching your lower back. As you exhale, round your spine and tuck your chin into your chest.

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2. bird dog

This exercise helps to strengthen the muscles in your lower back and core. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. 

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3. glute bridges

This exercise strengthens the muscles in your glutes and lower back. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up off the ground, squeezing your glutes, and hold for a few seconds before lowering back down.

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4. wall sits

This exercise helps to strengthen the muscles in your lower back and core. Stand with your back against a wall and slide down until your thighs are parallel to the ground. Hold this position for a few seconds before standing back up.

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5. pelvic tilts

This exercise helps to strengthen the muscles in your lower back and core. Lie on your back with your knees bent and your feet flat on the ground. Tilt your pelvis forward and back, squeezing your glutes and lower back muscles.

Image source - Freepik

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