Heal Your Lower Back Pain with These Simple Exercises

Get Active and Say Goodbye to Back Pain

Experiencing lower back pain can be a debilitating condition that can have a huge impact on your daily life. Wondering how to manage your back pain effectively? Look no further! Here, we reveal the five best exercises to help ease and eliminate lower back pain. These exercises strengthen your core muscles, build your endurance, and improve your posture. So, grab your yoga mat and let’s get started.

The Superman

This exercise targets your lower back muscles and helps to strengthen your spinal column. Lie face down on the ground with your arms stretched forward and lift your arms and legs off the ground at the same time, taking care not to over-arch your back. Hold the pose for five seconds and relax, then repeat. Beginners can start by holding the pose for two seconds before gradually increasing it.


This exercise targets the glutes, lower back, and hip muscles. Lie face up on your mat with your knees bent, and feet flat on the ground. Lift your hips upwards keeping your legs and back straight, hold the pose for a few seconds, and then bring your hips back down. Repeat this exercise ten times.

Plank Pose

This exercise is excellent for strengthening your core muscles, lower back, and shoulders. Lie down on your stomach and lift your body up, balancing on your forearms and toes. Pull your abs and glutes in, making sure to keep your back straight. Hold the plank position for thirty seconds before releasing.

Partial Crunches

Partial crunches help to strengthen your core muscles, lower back, and neck. Lie down on your mat with your knees bent, cross your arms over your chest, and slowly raise your shoulders off the ground. Hold for a few seconds and relax, then repeat the movement ten times.

Wall Sits

Wall sits are great for strengthening your quads and glutes, which in turn, helps to relieve lower back pain. Stand with your back against the wall, bend your knees slowly and slide your back down until your thighs are parallel to the ground. Hold the pose for thirty seconds and then release.

These exercises can help with back pain by increasing flexibility, strengthening muscles, and improving posture. However, if pain persists, it is essential to seek medical advice from a qualified healthcare practitioner.

Also Read: Fitness Potential: The Power of Steady Cardio Routines

Leave a Reply

Your email address will not be published. Required fields are marked *