Exercises that relieve lower back pain

Image source: penrosept.com

A lot of people experience lower back pain due to lack of proper exercise or a poor lifestyle. Resting it may alleviate some of the pain, but strengthening the lower back prepares it for the trains of quick movements, heavy lifting, and other taxing activities. Exercising these muscles can also relieve the pain. Here are a few exercises addressing lower back pain.


Bird Dog


Strengthening can ease the pain of your lower back in the long run, but mobilizing it is a faster way to get relief. Bird dog is a great exercise and all you need is a yoga mat.


Get on all fours, hands directly underneath your shoulders and knees under your hips with your spine in line with your head. Breathe in and extend your left leg and your right arm. Hold the position and your breath for 5 – 10 seconds and slowly breathe out as you lower them to the starting position. Do this twelve times alternating limbs as you go along.


Lower back stretches

Image source: penrosept.com

To do lower back stretches, start in the same initial position for Bird Dog. With a deep breath, slowly take your bottom half backward toward your heels with your hands staying in the same position as you breathe out. Hold the stretch for 20 – 40 seconds. Breathe in as you go back to the original position.

This stretching may not work at all if you have a herniated disc. If you experience pain when doing lower back stretches, have your back checked.


My name is Mike Volitich. I’m currently studying sports therapy at the UCLA. I’ve always been interested in sports, travel, fitness, and athletic wear. More on health here in this blog.