5 Best Low Back Pain Exercises for Relief & Stronger Spine

Are you struggling with low back pain? You’re not alone—millions of people experience back pain due to poor posture, long sitting hours, or muscle weakness. The good news? With the right low back pain exercises, you can strengthen your spine, reduce discomfort, and prevent future pain.

At Srimad Orthocare Hospital, Himatnagar, we believe in safe, effective, and doctor-recommended movements. Here are the 5 best exercises for low back pain relief you can start today.

. 1. Pelvic Tilts – Gentle Core Activation

Pelvic tilts help activate your abdominal muscles and release stiffness in your lower back.
How to do it:

• Lie flat on your back with knees bent.
• Tighten your stomach muscles and gently press your lower back into the floor.
• Hold for 5 seconds, then relax.
• Repeat 10–15 times.

✅ Best for beginners with mild back pain.

2. Cat-Cow Stretch – Flexibility for the Spine

This yoga-inspired stretch improves spine mobility and reduces stiffness.
How to do it:

• Get on all fours.
• Arch your back upward like a cat (Cat pose).
• Slowly drop your belly down while lifting your head (Cow pose).
• Repeat 10–12 times, moving slowly with your breath.

✅ Excellent for reducing morning stiffness and improving posture

3. Knee-to-Chest Stretch – Release Tight Muscles

This exercise gently stretches your lower back and hips.
How to do it:

• Lie on your back with knees bent.
• Pull one knee toward your chest and hold for 20 seconds.
• Switch legs.
• Repeat 3–5 times per side.

✅ Perfect for quick pain relief after sitting long hours.

4. Bird Dog Exercise – Core & Back Strengthening

This move strengthens your spine-supporting muscles and improves balance.
How to do it:

• Start on hands and knees.
• Extend your right arm forward and left leg backward.
• Hold for 5–10 seconds.
• Switch sides.
• Do 8–10 repetitions.

✅ Great for long-term spine protection and stability.

5. Bridge Exercise – Build Strong Glutes & Core

Strong glutes support your lower back and reduce strain.
How to do it:

• Lie on your back with knees bent.
• Lift your hips up, squeezing your glutes.
• Hold for 5 seconds, then lower.
• Repeat 10–12 times.

✅ Helps correct posture and strengthens your back muscles.