Lower Back Pain Exercises

Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible.

Most low back pain can get better if you stay active, avoid certain positions and activities that may increase or cause back pain, use ice, and stretch daily.
Exercise may not only help decrease low back pain, but it may also help you recover faster and prevent re-injury to your back.
Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
You should try to be active soon after noticing pain, gradually increasing your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.
Here’s an exercise for when your pain is eased by standing or laying down:

Floor bridge

Lie on your back with both knees bent. Your knees should be bent about 90 degrees.
Tighten your stomach muscles by tensing your abdominal muscles. Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in line.
Hold for about 6 seconds as you continue to breathe normally, then slowly lower your hips back down to the floor and rest for up to 10 seconds.

Here’s an exercise for when your pain is not eased by being in a certain position

Lie on your back with your knees bent.
Tighten your muscles by pulling in and tensing your abdominal muscles. You should feel as though your back is pressing to the floor and your hips and pelvis are rocking back.
Hold for about 6 seconds while breathing smoothly.
Repeat 8 to 12 times.