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5 Trainer-Approved Workouts For Lower Back Pain

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Achy Lower Back? These 5 Trainer-Approved Moves Can Help

Lower back pain is a frustrating part of modern life. It can show up after a long day in a chair, time spent on a soft couch, or even after doing too many sit-ups and crunches. When your back starts aching, everyday movement can feel a lot harder than it should.

The good news is that a simple stretch plan may help ease those aches while also supporting the muscles that stabilize your spine and strengthen your core.

5 Trainer-Approved Workouts For Lower Back Pain

What May Be Causing the Pain

Aching in the lower back can build up from common habits.

  • Sitting too long in an office chair
  • Relaxing on a couch that sinks in
  • Repeating too many sit-ups or crunches

Even places that feel comfortable may not do your back any favors. Over time, these patterns can leave your lower back feeling sore and tight.

A Simple Way to Ease Back Aches

Adding a lower back stretch routine can help improve mobility and support the muscles around your spine. Below are five trainer-approved exercises to try.

1. Deep Squat and Mobility Flow

This movement helps open up the hamstrings, spine, and hips.

  1. Lower into as deep a squat as you can while keeping your back straight and your heels flat on the floor.
  2. At the bottom of the squat, place your hands near your feet.
  3. Slowly straighten your legs as if you are standing up, but keep your hands on the floor.
  4. You should feel a stretch through your hamstrings, hips, and spine.
  5. Hold for a few seconds, then rise all the way up.
  6. Repeat 10 times, trying to gain a little more depth and mobility with each rep.
5 Trainer-Approved Workouts For Lower Back Pain

2. Cat and Cow

This gentle sequence moves the spine through two positions.

  1. Begin on the floor with both hands and both knees down.
  2. Let your lower back dip while lifting your head and neck upward.
  3. Hold for 30 seconds.
  4. Then reverse the movement by rounding your back and tucking your chin toward your chest.
  5. Hold again for 30 seconds.
  6. Continue alternating until you complete 4 reps in each direction.
  7. Perform this series once per day.

3. Torso Rotation

This side stretch targets the lower back and glutes.

  1. Lie on your back with your feet on the floor, hip-width apart.
  2. Keep your knees pressed together and your heels touching.
  3. Stretch your arms out to the sides in a T shape.
  4. Press your palms into the floor to create more stability.
  5. Squeeze your glutes, brace your abs, and slowly lower your legs to one side, led by your left knee.
  6. Your legs should move to about a 45-degree angle, with the right leg stacked on top.
  7. You should feel the twist through your torso and a stretch in your lower back and glutes.
  8. Lower your legs as close to the floor as possible without letting your thoracic spine or hips lift off the ground.
  9. For more challenge, try to keep your tailbone and right shoulder touching the mat.
  10. Hold for at least 30 seconds, then repeat on the other side.
5 Trainer-Approved Workouts For Lower Back Pain

4. Wall Angel

This exercise encourages controlled upper-body and back positioning.

  1. Stand with your head, back, buttocks, and heels against a wall.
  2. Keep your neck in a chin tuck position the entire time.
  3. Place your arms and the backs of your hands against the wall in a W shape.
  4. From there, slowly slide your arms up and down the wall as far as you can.
  5. Try not to lose contact with the wall.
  6. Your head, back, buttocks, heels, elbows, and hands should stay connected throughout the movement.

5. Wall Squat

This hold helps build stability while keeping the back supported.

  1. Stand with your back pressed against a wall.
  2. Place your feet shoulder-width apart.
  3. Slide down until your knees are bent at a 90-degree angle.
  4. Do not let your knees move past your toes.
  5. Keep your weight evenly distributed between both feet.
  6. Maintain a straight back and avoid curving your lower back.
  7. Engage your core and hold the position for 30 to 60 seconds.

Make These Moves Part of Your Routine

If your lower back has been feeling achy, these exercises may help you loosen tight areas, improve mobility, and support the core and spinal stabilizing muscles that help prevent future discomfort.

Consult a healthcare professional before making changes.