Effective Exercises to Relieve Lower Back Pain

If you’ve ever experienced lower back pain, you’re not alone. In fact, it affects a staggering 80% of adults at some point in their lives. The good news is that there are effective exercises you can do to help relieve this pain. By focusing on strengthening your core muscles, you can alleviate the discomfort and improve your overall spinal health. Of course, it’s always important to consult with a doctor or physical therapist before starting any exercise program, especially if the pain has lasted for several weeks, is the result of an injury, has spread to your legs, or is causing sleep disturbances. Once you have the green light, try incorporating exercises like thread the needle, cobra, downward dog, child’s pose, cat-cow stretch, McGill curl-up, side plank, and birddogs into your routine. These exercises target the main muscles that support your lower back and can make a significant difference in your quality of life. So say goodbye to that nagging pain and hello to a stronger, healthier back!

1. Thread the Needle

1.1 What is Thread the Needle exercise?

Thread the Needle is a gentle and effective exercise that targets the muscles in your upper back, shoulders, and neck. It is a yoga-inspired stretch that helps to improve flexibility and alleviate tension in these areas. This exercise is particularly beneficial for individuals who experience tightness or discomfort in the upper body, such as those who sit for extended periods or work at a desk.

1.2 How to do Thread the Needle exercise?

To perform the Thread the Needle exercise, you can follow these steps:

Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
Inhale and lift your right arm towards the ceiling, rotating your torso and opening up your chest. Your gaze can follow your hand.
As you exhale, slowly thread your right arm underneath your left arm, bringing your right shoulder and ear to the mat. Your right hand can rest beside your left hand.
Keep your left arm extended in front of you or wrap it around your waist to deepen the stretch.
Hold this position for about 30 seconds to a minute, breathing deeply and feeling the stretch in your upper back and shoulders.
Slowly release and return to the starting position. Repeat on the other side, threading your left arm underneath your right arm.

1.3 Benefits of Thread the Needle exercise

Improved flexibility: Thread the Needle exercise helps to stretch and open up the muscles in the upper back, shoulders, and neck, promoting increased flexibility and range of motion.
Reduced tension: This exercise can alleviate tension and tightness in the upper body, which is often caused by poor posture or prolonged periods of sitting.
Stress relief: The gentle twisting and stretching motion of Thread the Needle can help to release stress and calm the mind, promoting a sense of relaxation.
Postural alignment: By targeting the muscles responsible for maintaining good posture, this exercise can help to improve alignment and reduce the risk of developing a rounded upper back or forward head position.
Injury prevention: Regularly performing Thread the Needle exercise can help to strengthen the muscles in the upper body, reducing the risk of injuries and providing support for the spine.

2. Cobra

2.1 What is the Cobra exercise?

Cobra is a yoga pose that primarily targets the muscles in the lower back and the core. It is a gentle backbend that helps to improve spinal flexibility and strengthen the muscles in your back. This exercise is particularly beneficial for individuals who experience lower back pain and want to alleviate discomfort while building strength.

2.2 How to do the Cobra exercise?

To perform the Cobra exercise, you can follow these steps:

Start by lying on your stomach with your legs extended and your palms resting on the mat beside your shoulders.
Engage your core muscles and press the tops of your feet into the mat.
Keeping your elbows close to your body, inhale and slowly lift your head, chest, and shoulders off the mat, using the strength of your back muscles.
Keep your gaze forward and avoid straining your neck by keeping it in line with your spine.
Hold this position for a few breaths, feeling the stretch in your lower back and the engagement of your core.
Exhale and slowly lower your upper body back down to the mat.
Repeat the Cobra exercise for a few more repetitions, gradually increasing the height you lift your chest each time.

2.3 Benefits of the Cobra exercise

Improved spinal flexibility: Cobra exercise helps to stretch the muscles and connective tissues in the back, promoting increased flexibility and range of motion in the spine.
Strengthened back muscles: This exercise targets the muscles in the lower back, which can help to strengthen and support the spine, reducing the risk of lower back pain and injuries.
Core engagement: As you lift your upper body off the mat, the Cobra exercise engages the muscles in your core, including the abdominals and obliques. This can help to improve core strength and stability.
Posture support: Regularly practicing Cobra exercise can help to improve posture by strengthening the muscles in the back and promoting an upright position.
Relief from lower back pain: By stretching and strengthening the muscles in the lower back, Cobra exercise can provide relief from chronic lower back pain and improve overall comfort.

3. Downward Dog

3.1 What is the Downward Dog exercise?

Downward Dog, also known as Adho Mukha Svanasana in yoga, is a popular and well-known exercise that targets multiple muscle groups in the body. It is a full-body stretch that primarily focuses on the back, shoulders, hamstrings, and calves. Downward Dog is often used as a transitional pose and is beneficial for individuals of all fitness levels.

3.2 How to do the Downward Dog exercise?

To perform the Downward Dog exercise, you can follow these steps:

Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
Spread your fingers wide and press your palms firmly into the mat, creating a strong foundation.
Tuck your toes under and lift your knees off the mat, straightening your legs as much as possible without locking your knees.
Engage your core muscles and lift your sitting bones towards the ceiling, creating an inverted V shape with your body.
Lengthen your spine and relax your head, allowing it to hang freely between your arms.
Press your heels towards the mat, feeling a stretch in your calves and hamstrings.
Hold this position for about 30 seconds to a minute, breathing deeply and allowing your muscles to relax into the stretch.
Exhale and gently lower your knees back down to the mat.

3.3 Benefits of the Downward Dog exercise

Improved flexibility: Downward Dog exercise stretches multiple muscle groups, including the back, shoulders, hamstrings, and calves, helping to increase overall flexibility and range of motion.
Upper body and core strength: Holding the Downward Dog position engages the muscles in your arms, shoulders, chest, and core, promoting strength and stability.
Relief from back pain: The gentle stretch and lengthening of the spine in Downward Dog can help alleviate tension and discomfort in the back, making it beneficial for individuals with lower back pain.
Improved posture: Regularly practicing Downward Dog exercise can help correct posture by strengthening the muscles in the back and improving alignment.
Stress relief: In addition to the physical benefits, Downward Dog also provides a sense of relaxation and stress relief, as it encourages deep breathing and promotes a calm mind.

4. Child’s Pose

4.1 What is the Child’s Pose exercise?

Child’s Pose, also known as Balasana in yoga, is a gentle and restorative exercise that primarily targets the muscles in the back, hips, and shoulders. It is a resting pose often used as a transition between more intense exercises or as a way to find relaxation and calmness during a workout. Child’s Pose is particularly beneficial for individuals who experience tension or tightness in the back and want to release stress.

4.2 How to do the Child’s Pose exercise?

To perform the Child’s Pose exercise, you can follow these steps:

Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
Bring your big toes to touch and spread your knees wide, creating space for your torso to rest between your thighs.
Slowly lower your hips towards your heels, allowing your forehead to come to the mat.
Extend your arms in front of you, resting your palms on the mat or allowing them to rest alongside your body.
Take slow, deep breaths, allowing your body to relax and sink deeper into the stretch with each exhale.
Hold this position for about 1 to 3 minutes, or as long as feels comfortable for you.
When you’re ready to come out of the pose, gently press through your hands and bring your torso upright, returning to the starting position.

Also Read: Sciatica Stretches in a Chair for Relief at Work

4.3 Benefits of the Child’s Pose exercise

Stress relief: Child’s Pose encourages deep breathing and relaxation, making it an effective exercise for stress relief and calming the mind.
Lower back release: By gently stretching and elongating the muscles in the lower back, Child’s Pose can provide relief from tension and tightness in this area.
Hip and thigh stretch: This exercise allows for a gentle stretch of the hips and thighs, promoting increased flexibility and mobility in these areas.
Shoulder and neck relaxation: Child’s Pose provides an opportunity to release tension in the shoulders and neck, which can be particularly beneficial for individuals who spend long hours sitting or working at a desk.
Improved digestion: The gentle compression of the abdomen in this pose can stimulate digestion and help alleviate discomfort or bloating.

5. Cat-Cow Stretch

5.1 What is the Cat-Cow Stretch exercise?

The Cat-Cow Stretch, also known as Marjaryasana-Bitilasana in yoga, is a simple yet effective exercise that targets the muscles in the spine, abdomen, and hips. It is a flowing movement that combines two poses – the Cat Pose and the Cow Pose. The Cat-Cow Stretch helps to improve spinal flexibility, increase mobility in the hips, and promote core stability.

5.2 How to do the Cat-Cow Stretch exercise?

To perform the Cat-Cow Stretch exercise, you can follow these steps:

Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
Inhale and tilt your pelvis forward, allowing your belly to drop towards the mat. Lift your chest and gaze towards the ceiling, creating a gentle extension in your spine.
This is the Cow Pose. Hold for a breath.
As you exhale, tilt your pelvis backwards, arching your back like a cat. Draw your belly button towards your spine and drop your head, allowing it to relax.
This is the Cat Pose. Hold for a breath.
Inhale and smoothly transition back to the Cow Pose, continuing to move with your breath.
Repeat this flowing movement for about 10 to 15 rounds, allowing your body to move and stretch in a fluid motion.

5.3 Benefits of the Cat-Cow Stretch exercise

Spinal flexibility: The Cat-Cow Stretch helps to improve the flexibility and range of motion in the spine by gently stretching and mobilizing the vertebrae.
Increased core strength: This exercise requires the engagement of the core muscles to maintain stability and control throughout the movement, thereby promoting core strength.
Improved posture: By stretching the muscles in the back, the Cat-Cow Stretch can help improve posture and alignment, reducing the risk of developing a rounded back or forward head position.
Relief from back pain: Individuals with lower back pain may find relief with regular practice of the Cat-Cow Stretch, as it helps to alleviate tension and promote flexibility in the back.
Improved digestion: The alternating movement of the abdomen in this exercise can provide gentle massage to the digestive organs, promoting digestion and relieving discomfort.

6. McGill Curl-Up

6.1 What is the McGill Curl-Up exercise?

The McGill Curl-Up, named after Dr. Stuart McGill, is a core strengthening exercise that targets the deep abdominal muscles, also known as the transverse abdominis. This exercise is specifically designed to provide stability and support to the lower back, making it a valuable exercise for individuals who experience lower back pain or wish to strengthen their core muscles.

6.2 How to do the McGill Curl-Up exercise?

To perform the McGill Curl-Up exercise, you can follow these steps:

Lie on your back with one leg extended and the other leg bent, with your foot flat on the floor.
Place your hands palm down underneath your lower back, with your fingers supporting the natural curve of your spine.
Brace your core muscles by gently drawing your belly button towards your spine.
Keep your head, neck, and shoulders relaxed, ensuring they remain in contact with the floor throughout the exercise.
Slowly lift your head and shoulders off the ground, maintaining the natural curve in your lower back and keeping your back flat against your hands.
Hold this position for a few seconds, feeling the contraction in your deep abdominal muscles.
Slowly lower yourself back down to the starting position, maintaining control and stability throughout the movement.
Repeat the McGill Curl-Up for a few more repetitions, then switch to the other leg with the opposite foot flat on the floor.

6.3 Benefits of the McGill Curl-Up exercise

Improved core stability: The McGill Curl-Up targets the deep abdominal muscles, providing strength and stability to the core. This can help support the spine and reduce the risk of lower back pain.
Enhanced spine stability: By maintaining the natural curve of the lower back during the exercise, the McGill Curl-Up helps to strengthen the muscles responsible for spine stability, supporting better posture and spinal alignment.
Reduced lower back pain: Regular practice of the McGill Curl-Up can help to alleviate lower back pain by strengthening the core muscles and providing support to the spine.
Safe for individuals with back issues: This exercise is often recommended by healthcare professionals as it is less strenuous on the spine compared to traditional sit-ups or crunches, making it suitable for individuals with back issues or previous back injuries.

7. Side Plank

7.1 What is the Side Plank exercise?

The Side Plank is a challenging and effective exercise that targets the muscles in the core, particularly the obliques. It is a variation of the traditional plank exercise and requires balance and stability. The Side Plank helps to strengthen the muscles in the hips, waist, and shoulders, providing support to the spine and promoting proper alignment.

7.2 How to do the Side Plank exercise?

To perform the Side Plank exercise, you can follow these steps:

Start by lying on your side with your legs extended and feet together. Rest your forearm on the mat with your elbow directly beneath your shoulder.
Engage your core muscles and lift your hips off the mat, creating a straight line from your head to your heels.
Stack your feet on top of each other or stagger them for more stability.
Extend your opposite arm towards the ceiling or place it on your hip.
Hold the Side Plank position for about 30 seconds to a minute, or as long as feels comfortable for you. Be sure to breathe deeply throughout.
Slowly lower your hips back down to the mat and switch to the other side, repeating the exercise.

7.3 Benefits of the Side Plank exercise

Core strength and stability: The Side Plank targets the muscles in the core, particularly the obliques, helping to strengthen and stabilize the waist and abdomen.
Improved balance: This exercise requires balance and control, which can be enhanced with regular practice of the Side Plank.
Spinal alignment: By engaging the muscles in the core and hips, the Side Plank helps to support proper spinal alignment, reducing the risk of developing a curved or misaligned spine.
Increased upper body strength: Holding the Side Plank position engages the muscles in the arms, shoulders, and upper back, promoting strength and stability in these areas.
Improved posture: Regularly practicing the Side Plank exercise can help improve overall posture by strengthening the core muscles and promoting an upright position.

8. Birddogs

8.1 What are Birddogs exercises?

Birddogs, also known as Bird Dogs, are a combination of an arm and leg exercise that targets the muscles in the core, lower back, and glutes. The exercise involves extending one arm and the opposite leg while maintaining stability in the core. Birddogs are effective for improving core strength, stability, and balance.

Also Read: Can Yoga Help With Lower Back Pain, And If So, What Poses Are Effective?

8.2 How to do Birddogs exercises?

To perform Birddogs exercises, you can follow these steps:

Start on all fours with your hands beneath your shoulders and your knees beneath your hips.
Engage your core muscles, ensuring a stable and neutral spine.
Extend your right arm straight in front of you, keeping it parallel to the floor.
At the same time, kick your left leg straight back behind you, also parallel to the floor.
Hold this position for a few seconds, keeping your core and glute muscles engaged.
Return your arm and leg to the starting position, then repeat on the other side by extending your left arm and right leg.
Continue alternating sides for a total of 10 to 15 repetitions on each side.

8.3 Benefits of Birddogs exercises

Core strengthening: Birddogs exercises target the muscles of the core, including the abdominals, obliques, and lower back. This helps to build strength and stability in these areas.
Improved balance and coordination: Coordinating the movement of the opposite arm and leg while remaining stable challenges your balance and coordination.
Increased spinal stability: Birddogs exercises engage the muscles in the lower back, promoting spinal stability and reducing the risk of lower back pain and injury.
Glute activation: Extending the leg back activates the glute muscles, helping to improve hip stability and overall lower body strength.
Engagement of supporting muscles: The Birddogs exercises also engage the muscles in the shoulders, arms, and upper back, promoting strength and stability in these areas.

9. Core Strengthening Exercises

Having a strong core is essential for overall strength, stability, and proper alignment. Core muscles support the spine, improve posture, and assist in daily movements. Here are some effective core strengthening exercises:

9.1 Planks

Planks are a versatile and highly effective core exercise that targets the entire core, including the abs, back, and hips. To perform a plank:

Start by lying face down on the mat.
Place your forearms on the mat, elbows directly beneath your shoulders.
Lift your body off the mat, balancing on your forearms and toes.
Keep your body in a straight line from head to heels, engaging your core muscles.
Hold the position for as long as you can, gradually increasing the duration as you build strength.

9.2 Bridges

Bridges target the muscles in the glutes and lower back, as well as the core. To perform a bridge:

Lie on your back with your knees bent and feet flat on the mat.
Engage your core and glutes, then lift your hips off the mat until your body forms a straight line from knees to shoulders.
Hold the position for a few seconds, then slowly lower your hips back down to the mat.

9.3 Dead Bugs

Dead Bugs are a challenging exercise that engages the core muscles, especially the deep abdominal muscles. To perform Dead Bugs:

Lie on your back with your arms extended towards the ceiling.
Lift your legs to a tabletop position, with knees bent at a 90-degree angle.
Engage your core and lower one arm and the opposite leg towards the floor, maintaining stability and control.
Return to the starting position and repeat on the other side, alternating sides for a set number of repetitions.

9.4 Superman Pose

The Superman Pose targets the muscles in the lower back and glutes, helping to improve back strength and stability. To perform the Superman Pose:

Lie on your stomach with your arms extended in front of you and your legs straight.
Lift your arms, chest, and legs off the mat while also engaging your glutes.
Hold the position for a few seconds, then lower your limbs back down to the mat.

9.5 Russian Twists

Russian Twists engage the obliques and core muscles, helping to improve rotational strength and stability. To perform Russian Twists:

Sit on the mat with your knees bent and feet on the ground.
Lean back slightly, engaging your core.
Lift your feet off the mat and balance on your glutes.
Twist your torso to one side, tapping the ground with your hand.
Return to the center, then twist to the other side, tapping the ground with your opposite hand.

9.6 Benefits of Core Strengthening Exercises

Reduced lower back pain: Strengthening the core muscles can alleviate lower back pain by providing support and stability to the spine.
Improved posture: A strong core helps maintain proper alignment and posture, reducing the risk of developing a rounded back or forward head position.
Enhanced athletic performance: Core strength is essential for many athletic movements, such as running, jumping, and throwing, as it provides a stable and powerful base of support.
Better balance and stability: Strengthening the core helps improve balance and stability, which are crucial for avoiding falls and maintaining control during daily activities.
Increased functional strength: A strong core contributes to overall functional strength, making it easier to perform everyday movements like lifting, carrying, and reaching.

10. Stretching Exercises

Stretching is an essential component of a well-rounded exercise program. It helps to improve flexibility, increase range of motion, and prevent injuries. Here are some beneficial stretching exercises:

10.1 Hamstring Stretch

Hamstring stretches target the muscles in the back of the thigh, helping to improve flexibility and prevent tightness. To perform a hamstring stretch:

Start by sitting on the mat with one leg extended straight in front of you and the other leg bent with the foot flat against the inner thigh.
Lean forward from the hips, reaching towards your extended foot while keeping your back straight.
Hold the stretch for 20 to 30 seconds, then switch sides and repeat.

10.2 Piriformis Stretch

Piriformis stretches target the piriformis muscles, which can become tight and contribute to sciatic nerve pain. To perform a piriformis stretch:

Lie on your back with both knees bent and feet flat on the mat.
Cross one ankle over the opposite knee, forming a figure four shape.
Lift the uncrossed foot off the mat, bringing the knee towards your chest.
Reach through the gap between your legs and clasp your hands behind the thigh of the lifted leg.
Gently pull the thigh towards your chest, feeling a stretch in the hip and glute.
Hold the stretch for 20 to 30 seconds, then switch sides and repeat.

10.3 Quadriceps Stretch

Quadriceps stretches target the muscles in the front of the thigh, helping to improve flexibility and prevent tightness. To perform a quadriceps stretch:

Stand tall with one hand on a wall or a stable object for support.
Bend one knee and bring your heel towards your glute, grasping the ankle with your hand.
Gently pull the heel towards your glute, feeling a stretch in the front of the thigh.
Keep your knees close together and your torso upright.
Hold the stretch for 20 to 30 seconds, then switch sides and repeat.

10.4 Hip Flexor Stretch

Hip flexor stretches target the muscles in the front of the hip, which can become tight due to prolonged sitting or activities that involve repetitive hip flexion. To perform a hip flexor stretch:

Start in a lunge position, with one foot positioned forward and the knee directly above the ankle.
Lower your back knee towards the mat, keeping your torso upright.
Engage your core and gently shift your weight forward, feeling a stretch in the front of the hip of the back leg.
Hold the stretch for 20 to 30 seconds, then switch sides and repeat.

10.5 Benefits of Stretching Exercises

Improved flexibility and range of motion: Regular stretching exercises can help improve flexibility and increase the range of motion in joints, making movements easier and more fluid.
Reduced muscle soreness and tension: Stretching after exercise can help reduce muscle soreness and alleviate tension by increasing blood flow and promoting relaxation.
Injury prevention: Incorporating stretching exercises into your routine can help prevent injuries by maintaining muscle and joint flexibility, as well as improving muscle coordination and balance.
Improved posture: Stretching exercises that target the muscles in the chest, shoulders, and hips can help correct postural imbalances and promote better posture.
Enhanced athletic performance: Increased flexibility and range of motion from stretching exercises can improve athletic performance by allowing for greater ease and efficiency of movement.