The Best Exercises To Reduce Lower Back Pain

We all know how debilitating lower back pain can be, especially when it strikes in the middle of your busy day. Whether you’re dealing with chronic pain or just occasional discomfort from sitting too long, specific calisthenics exercises can provide significant relief while building lasting strength.

Before we dive into the exercises, it’s crucial to understand that lower back pain often stems from:

• Weak core muscles that fail to support your spine
• Tight hip flexors from excessive sitting
• Poor movement patterns and posture
• Muscle imbalances between your front and back body

The good news? The following exercises address all these issues systematically. If you’re unsure where to start with your fitness journey, take our free assessment to get a personalized training plan based on your current fitness level.

In This Article:

• 11 Best Exercises for Lower Back Pain Relief
• How to Progress Safely
• Common Mistakes to Avoid
• Prevention Tips for Long-term Health

11 Best Exercises to Reduce Lower Back Pain

1. Cat-Cow Stretch

This dynamic movement helps mobilize your spine and reduce stiffness that contributes to pain.

👍How to perform:

1. Start on hands and knees with wrists under shoulders, knees under hips
2. Inhale and arch your back, lifting chest and tailbone (Cow)
3. Exhale and round your spine, tucking chin and pelvis (Cat)
4. Flow between positions for 10-15 repetitions

2. Dead Bug

Despite its silly name, the dead bug is one of the most effective core exercises for lower back pain relief.

👍How to perform:

1. Lie on your back with arms straight up, knees bent at 90°
2. Press lower back into floor
3. Slowly lower opposite arm and leg toward floor
4. Return to start and switch sides
5. Perform 8-10 reps per side

3. Bird Dog

This exercise builds stability through your entire posterior chain while teaching proper spinal alignment.

👍How to perform:

1. Start in quadruped position
2. Extend opposite arm and leg simultaneously
3. Hold for 5-10 seconds maintaining neutral spine
4. Return with control and switch sides

4. Hip Bridges

Weak glutes often contribute to lower back pain. Hip bridges activate these powerful muscles while teaching proper hip extension.

👍How to perform:

1. Lie on back, feet flat, knees bent
2. Drive through heels to lift hips
3. Squeeze glutes at top
4. Lower with control
5. Perform 15-20 repetitions

5. Pelvic Tilt

Learning to control your pelvis is fundamental for lower back health.

👍How to perform:

1. Lie on your back with knees bent
2. Flatten lower back against floor
3. Hold for 5 seconds
4. Release and repeat 10-15 times

6. Good Morning

This hip hinge movement pattern is essential for protecting your back during daily activities.

👍How to perform:

1. Stand with feet hip-width apart
2. Place hands behind head
3. Hinge at hips, keeping back straight
4. Return to standing by driving hips forward
5. Perform 10-15 repetitions

7. Yoga Bridge

A progression from hip bridges that opens the front body while strengthening the back.

👍How to perform:

1. Lie on back, place hands by ears
2. Press through hands and feet to lift body
3. Create arch through spine
4. Hold for 10-30 seconds

8. Cobra Sequence

This gentle backbend helps restore natural spinal curves and relieves compression.

👍How to perform:

1. Lie face down, hands under shoulders
2. Press through hands to lift chest
3. Keep hips on ground
4. Hold for 15-30 seconds

9. Swimmers

A dynamic exercise that strengthens the entire posterior chain.

👍How to perform:

1. Lie face down, arms extended overhead
2. Lift opposite arm and leg
3. Flutter kick in controlled manner
4. Continue for 30-60 seconds

10. Arch Ups

Build strength in your erector spinae muscles with this focused movement.

👍How to perform:

1. Lie face down, hands at sides
2. Lift chest and legs simultaneously
3. Hold briefly at top
4. Lower with control
5. Perform 10-15 repetitions

11. Straight Leg Raises

Strengthen your core without flexing your spine – perfect for those with disc issues.

👍How to perform:

1. Lie on back, one knee bent
2. Keep other leg straight
3. Slowly raise straight leg to 45°
4. Lower with control
5. Perform 10-12 reps each side

How to Progress Safely

When dealing with lower back pain, progression must be careful and systematic:

1. Start with the basics – Master bodyweight movements before adding resistance
2. Focus on quality over quantity – Better to do 5 perfect reps than 20 sloppy ones
3. Listen to your body – Mild discomfort is okay, sharp pain means stop
4. Progress gradually – Add 2-3 reps per week, not 10

Common Mistakes to Avoid

1. Rushing Through Movements

Speed is the enemy of motor control. Each exercise should be performed slowly and deliberately.

2. Ignoring Pain Signals

There’s a difference between muscle fatigue and joint pain. Learn to distinguish between them.

3. Neglecting Mobility Work

Strength without mobility creates new problems. Balance your training with flexibility work. Our shoulder mobility mini course can help you understand the importance of mobility training.

4. Poor Breathing Patterns

Holding your breath increases intra-abdominal pressure dangerously. Breathe continuously throughout each exercise.

Prevention Tips for Long-term Health

Prevention is always better than treatment. Here’s how to keep your lower back healthy:

• Maintain good posture throughout the day, especially when sitting
• Stay active – even 10 minutes of movement helps
• Strengthen your core consistently, not just when pain appears
• Manage stress – tension often manifests as back pain
• Sleep properly – invest in a supportive mattress

Watch: The Movement Athlete Lower Back Pain Relief Tutorial

Here’s our comprehensive video guide to these exercises:

https://www.youtube.com/watch?v=4BOTvaRaDjI

Remember, while these exercises are effective for many people, persistent lower back pain should be evaluated by a healthcare professional. These movements are meant to complement, not replace, professional medical advice.

The journey to a pain-free back starts with small, consistent steps. Begin with just one or two exercises, master them, then gradually build your routine. Your back will thank you for the patience and dedication.

Start Your Journey with The Movement Athlete

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Ready to Build a Stronger, Pain-Free Back?

These exercises are just the beginning. A comprehensive approach to lower back health includes proper progression, personalized programming, and consistent practice. Join our free School of Strength email course for weekly training tips on building a bulletproof body.

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