The Best Lower Back Exercises to Reduce Pain, According to Experts

The Best Lower Back Exercises to Help Reduce Pain

When your lower back is painful, exercise may be the last thing you want to do. Still, the right movement routine can often help reduce discomfort and improve how your back feels.

Studies suggest that exercise supports better circulation throughout the body, including the lower back. Improved blood flow may help reduce stiffness and support the healing process.

Before beginning any new workout plan, especially if you have dealt with back pain in the past, it is important to speak with a healthcare professional.

Even though the exercises below are commonly recommended for people with lower back pain, starting a new routine can sometimes trigger irritation or a temporary flare-up.

In this guide, you’ll find 12 effective lower back exercises designed to build strength, improve mobility, and support back pain relief.

What Are the Best Exercises for Lower Back Pain?

Understanding your core muscles is a key part of controlling and preventing back pain.

Your core includes the muscles at the front, back, and sides of the spine and pelvis. The gluteal muscles, or buttocks, are also a major part of this support system.

When these muscles are strong, they act like a natural brace around your spine, helping keep it in a neutral and stable position.

Being aware of spinal alignment during daily activities, including sitting, standing, and even sleeping, is essential for avoiding unnecessary strain and reducing pain risk.

Weak core muscles leave the lower back less protected and more vulnerable to injury.

Regular stretching and strengthening exercises may help by:

• Increasing blood flow
• Improving flexibility
• Reducing muscle tightness
• Supporting better posture
• Enhancing spinal stability

Below, you’ll find a list of exercises that may help lower back pain, along with important safety notes.

If any recommended exercise makes your pain worse, stop immediately. Before trying again, make sure you are gently engaging your abdominal and glute muscles. If pain continues even after adjusting your form, skip that exercise.

12 Best Lower Back Exercises for Back Pain Relief

1. Piriformis Stretch

The piriformis muscle plays an important role in sciatic nerve irritation. Because the sciatic nerve runs through or near this muscle, tightness here can cause pain in the lower back, buttocks, and leg.

How to do it

1. Lie on your back with both knees bent.
2. Cross your left ankle over your right thigh to create a figure-four shape.
3. Reach your hands around your right leg.
4. Gently pull the leg toward your chest so your left knee moves toward your right shoulder.
5. Hold for 10 seconds.
6. Switch sides.

Recommended volume

• 2 sets of 5 repetitions per side
• Rest 1 minute between sets

2. Lower Back Rotational Stretch

This rotational movement is one of the most useful stretches for the lower back. It can also help improve spinal mobility and stability.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Keep your knees together.
3. Slowly lower both legs to one side while keeping your shoulders in contact with the floor.
4. Hold for 5 to 10 seconds.
5. Bring your legs back to center.
6. Repeat on the other side.
7. Return to the starting position.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

3. Knee-to-Chest Stretch

The knee-to-chest stretch is a classic move for relieving tightness in the lower back. Tight muscles in this area can contribute to pain, and stretching may improve circulation and recovery.

How to do it

1. Lie on your back with both knees bent and feet flat.
2. Bring your left knee toward your chest.
3. Hold behind the thigh or around the shin with both hands.
4. Gently pull the knee closer toward your head.
5. Hold for 10 seconds.
6. Repeat with the right leg.

Recommended volume

• 2 sets of 5 repetitions per side
• Rest 1 minute between sets

4. Cat Stretch

The cat stretch is excellent for the entire back, including the lower back, upper back, and neck.

How to do it

1. Start on your hands and knees.
2. Keep your head aligned with your tailbone.
3. Take a deep breath in.
4. As you exhale, draw your abdominal muscles inward and round your back toward the ceiling.
5. Hold for 10 seconds.
6. Return to the starting position.

Recommended volume

• 2 sets of 5 repetitions
• Rest 1 minute between sets

5. Press-Up Back Extension

This movement is not suitable for everyone. It stretches the lower back without requiring those muscles to actively contract. If it increases your pain, stop doing it.

How to do it

1. Lie on your stomach with your legs straight.
2. Press up onto your elbows.
3. Lift your chest and upper abdomen away from the floor.
4. Let your stomach and lower back relax so your spine can extend gently.
5. Hold for 3 to 5 seconds.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

6. Draw-In Maneuver

The transverse abdominis and multifidus are deep core muscles that play a major role in spinal stability. Learning to activate them together can greatly improve support for your back.

Because these muscles are deep, they can be hard to feel at first. It may take practice, but the results are worth it.

How to do it

1. Lie on your back with your knees bent and feet flat.
2. Take a deep breath in.
3. As you exhale slowly, pull your belly button down toward your spine and the floor.
4. Let the lower part of your stomach gently hollow inward.
5. Keep breathing normally while holding the contraction.
6. Hold for 5 seconds, then relax.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

7. Hip Bridge

When performed correctly, the bridge is one of the most efficient exercises for lower back support. It works the glutes, hamstrings, abdominals, hips, and lower back all at once.

How to do it

1. Lie on your back with your arms by your sides.
2. Bend your knees and place your feet flat on the floor, about shoulder-width apart.
3. Tighten your abdominal muscles by gently drawing your belly button toward your spine.
4. Lift your hips off the floor.
5. Aim to form a straight diagonal line from your shoulders to your hips.
6. Keep your back straight and avoid arching.
7. Hold for 5 seconds.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

Note

• If this causes discomfort, raise your hips only slightly at first.
• Increase the lift gradually as your strength improves.

8. Partial Curls

Partial curls strengthen the rectus abdominis, the abdominal muscle often associated with “six-pack” abs. Unlike full sit-ups, this exercise keeps the lower back on the floor and only lifts the shoulders and upper back.

How to do it

1. Lie on your back with your knees bent and feet flat.
2. Keep your feet hip-width apart.
3. Place your hands behind your head or across your stomach.
4. Do not pull on your neck.
5. Tighten your abdominal muscles and lift your shoulders and upper back partway toward your knees.
6. Pause briefly.
7. Lower down with control.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

9. Pelvic Tilts

Pelvic tilts help improve awareness of spinal position and strengthen the abdominal muscles that support the lower back.

How to do it

1. Lie on your back with both knees bent.
2. Notice the natural space between your lower back and the floor.
3. Tighten your stomach muscles.
4. Gently roll your pelvis so your lower back presses down and flattens against the floor.
5. Hold for 5 seconds.
6. Breathe normally throughout the movement.

Recommended volume

• 2 sets of 10 repetitions
• Rest 1 minute between sets

10. Bird Dog

The bird dog targets the erector spinae, a long muscle group running along the spine. Strengthening these muscles helps improve stability and may reduce lower back pain.

How to do it

1. Begin on your hands and knees.
2. Place your hands shoulder-width apart and your knees hip-width apart.
3. Tighten your core muscles.
4. Slowly lift your right arm and left leg a small distance from the floor.
5. Try to balance on the opposite hand and knee.
6. Keep your pelvis level and avoid letting it drop to one side.
7. Hold briefly, then return to the starting position.
8. Repeat with the opposite arm and leg.

Recommended volume

• 2 sets of 10 repetitions, alternating sides
• Rest 1 minute between sets

11. Child’s Pose

Child’s pose is a gentle stretch that can help lengthen the muscles of the lower back, hips, and spine. It is especially useful when your back feels stiff or compressed.

How to do it

1. Start on your hands and knees.
2. Sit your hips back toward your heels.
3. Reach your arms forward on the floor.
4. Let your chest lower toward the ground.
5. Relax your neck and shoulders.
6. Hold the position while breathing steadily.

Recommended volume

• Hold for 20 to 30 seconds
• Repeat 3 to 5 times

12. Hamstring Stretch

Tight hamstrings can place extra stress on the pelvis and lower back. Improving flexibility in the backs of your thighs may help reduce strain in the lumbar spine.

How to do it

1. Lie on your back with one leg bent and the other leg lifted.
2. Hold behind the raised thigh or use a towel around your foot.
3. Gently straighten the lifted leg as much as comfortable.
4. Keep the stretch mild and controlled.
5. Hold for 10 to 20 seconds.
6. Switch sides.

Recommended volume

• 2 sets of 5 repetitions per leg
• Rest 1 minute between sets

Final Tips for Safe Lower Back Exercise

The best exercises for lower back pain are the ones that improve strength, flexibility, and control without increasing symptoms.

Keep these points in mind:

• Move slowly and with control
• Focus on proper alignment
• Breathe normally during each exercise
• Stop any movement that increases pain
• Progress gradually rather than forcing range of motion

A strong core, flexible hips, and healthy glute muscles all play an important role in supporting your spine. With consistency and good technique, these lower back exercises may help reduce pain and improve daily comfort.