5 Best Exercises For Lower Back Pain

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We have all experienced back pain especially lower back pain at some point in our lives. This is the most common reason people miss a day at work. It is also the main reason people visit a doctor.

There is a long list of what can cause lower back pain but causes may vary from person to person. The main cause of lower back pain is soft tissue injuries followed by a pulled muscle or ligament strain.

Most of the time back pain vanishes within a couple of days, but you can prevent back pain by avoiding heavy lifting, doing body mechanic training, and preventing falls, and physiotherapy exercises.

The pain intensity may vary from mild muscle pain to a stabbing sensation that may run down and affect your legs too.


Lifting something heavy, spasm or sudden contractions of muscles, strains or pulled muscle, and sprain that means pulling or tearing a ligament are some of the most common injuries when it comes to lower back pain and also traumatic injuries from playing sports.

Ruptured disks

The vertebra is the largest bone of the spinal column and disks are placed in between the bones, that act as cushions. Sometimes, the soft material that is placed between the disks can rupture and press on a nerve which can cause lower back pain.


Arthritis can also affect the lower back. Arthritis can narrow the space of the spinal cord, causing a condition called spinal stenosis which may lead to lower back pain.

Risk factors of lower back pain

Everyone can experience lower back pain, but some people may be more prone to it. Here are some risk factors that may affect developing lower back pain. Risk factors may include age, heavy lifting, or bad posture.


With age, the body becomes more fragile, losing muscle elasticity, bone strength, and muscle mass. A study shows that we lose muscle mass from the age of 30 around 3% to 5% over a decade, and from the age of 60, the percentage of muscle loss is much higher. For this reason, lower back pain may become more intense between the ages of 30 and older.

Fitness level

Lower back pain is most common for people who are passive and don’t do any physical activities because of their week back and abdominal muscles that cannot support the spine.

But even people who exercise a ton can injure their lower back. Doing high-intensity exercises or lifting heavy weights are only some of the ways you can injure your lower back while exercising. 

Job-related factors

Having a job that requires sitting at a desk for a long period of time and not having enough back support, or working at a job that requires heavy lifting, particularly when it involves twisting the spine can contribute to lower back pain.

Physiotherapy exercises for lower back pain

Lower back pain may be very uncomfortable and prevent you from daily activities that may frustrate you. The most effective way to ease lower back pain is by staying physically active and doing physiotherapy which is a very good form to improve lower back pain. Here are some exercises that will help you relieve lower back pain.


Lower back exercise
*Exercise should be performed slower than shown on the GIF

This is a very easy exercise that can help relieve tension and pain in your lower back.

Lay on your back and while keeping your left foot on the floor gently grab your right knee and pull it gently to your chest until you feel a slight stretch on your back, then release slowly and do the same with your left leg too.

Repeat this ten times or more.

Piriformis Stretch

Piriformis stretch

This is a form of stretch that helps ease lower back pain.

Lay down on the floor and bend your knees while your sole is touching the ground, slowly cross your left leg over the right leg resting the ankle on the bent right knee, grab the left leg and gently pull it close to your chest and hold for ten seconds, do the same with your other leg too.

Repeat six to ten times.

Cat stretches 

Cat stretches for back pain
*Exercise should be performed slower than shown on the GIF

This exercise can help you release muscle tension in your lower back.

Take a position on your hands and knees, make sure that your knees are hip-width apart.
Allow your abdomen to sag towards the floor for some seconds then suck in the belly button towards your spine.

Repeat this exercise ten to twelve times.

Knee rolls

Knee rolls exercise
*Exercise should be performed slower than shown on the GIF

Knee rolls also help release tension and help with lower back pain, it is often prescribed by physiotherapists to help ease the pain.

For this exercise you have to lay down on your back, from that position slowly bend your knees and grab them with both hands, pull them close to your chest and hold onto your knees then start rotating gently side to side.

Repeat this exercise ten to twelve times.

Pilate saw

Pilate saw for lower back pain
*Exercise should be performed slower than shown on the GIF

Pilate saw helps with back pain, it can also help and improve your posture.

For this one you have to sit on an exercise mat. Extend your legs in front of you about shoulder width apart, extend your shoulders to the side palm down, rotate your torso to one side and reach out to touch you foot, then come back to the starting position, switch sides and repeat.

Do this exercise from ten to twelve times.


Credit: www.fitonomy.co

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