low back pain exercises can try at home

Low back pain is something many of us experience at some point, often from factors like prolonged sitting, poor posture, or sudden movements. It can range from a mild ache to a sharp pain that limits mobility, and it’s usually caused by muscle strain, ligament issues, or even underlying conditions like arthritis. I’ve found that a combination of strengthening and stretching exercises can make a big difference in managing low back pain. Exercises like pelvic tilts, which gently engage the core, help relieve pressure on the lower back, while stretches such as the knee-to-chest stretch help to elongate tight muscles. For me, the Cat-Cow stretch has been incredibly beneficial in keeping my spine flexible, reducing stiffness, and easing tension after a long day of sitting.

Another key practice has been maintaining a routine that includes core-strengthening exercises like the bridge and bird dog. Building core strength supports the spine and can help prevent future strain. I’ve also noticed that when my hip flexors are tight, my lower back pain tends to worsen. Including hip flexor stretches in my routine helps to relieve that pressure. Of course, good posture and regular movement are essential throughout the day to avoid putting strain on the lower back. Simple habits like standing up every hour and sitting with good lumbar support have become a regular part of my day to manage and prevent low back pain. With consistency in stretching and core strengthening, I’ve found that low back pain has become much less frequent and easier to manage when it does arise.

 here are 10 exercises for low back pain relief you can try at home. These include gentle stretches and strengthening exercises to help relieve tension and build core support for your lower back.

1. Cat-Cow Stretch

• Great for mobilizing the spine and relieving tension.
• Start on hands and knees, wrists under shoulders, knees under hips.
• Inhale, arch your back, and look up (cow pose); exhale, round your back and tuck your chin (cat pose).
• Repeat for 1-2 minutes.

2. Child’s Pose

• This yoga stretch eases lower back and hip tension.
• Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground.
• Hold for 30-60 seconds, breathing deeply.

3. Pelvic Tilts

• Helps strengthen the core and reduce strain on the lower back.
• Lie on your back with knees bent, feet flat on the floor.
• Tighten your abdominal muscles and press your lower back gently into the floor by tilting your pelvis up.
• Hold for a few seconds, then release. Repeat 10-15 times.

4. Knee-to-Chest Stretch

• Relieves lower back tension.
• Lie on your back with knees bent. Bring one knee up toward your chest, keeping the other foot on the floor.
• Hold for 15-30 seconds, then switch legs.
• Repeat 3-5 times on each leg, or do both legs together for a deeper stretch.

5. Bridge Pose

• Strengthens glutes and core to help stabilize the back.
• Lie on your back with knees bent and feet hip-width apart.
• Press feet into the floor, lift your hips, and squeeze your glutes at the top.
• Hold for a few seconds, then lower back down. Repeat 10-15 times.

6. Piriformis Stretch

• Helps relieve tightness in the hips that can affect the lower back.
• Lie on your back with knees bent. Cross one ankle over the opposite knee.
• Gently pull the uncrossed leg toward your chest until you feel a stretch in your hip.
• Hold for 20-30 seconds, then switch sides.

7. Supine Twist

• A gentle twist to release tension in the lower back.
• Lie on your back with knees bent. Let both knees fall to one side, keeping shoulders flat on the ground.
• Hold for 20-30 seconds, then switch sides.
• Repeat 2-3 times on each side.

8. Standing Hamstring Stretch

• Loosens hamstrings that can pull on the lower back.
• Stand and place one foot on a low chair or step, keeping the leg straight.
• Lean forward gently, keeping your spine straight, until you feel a stretch in the back of your thigh.
• Hold for 20-30 seconds, then switch legs.

9. Bird Dog

• Builds core stability to support the lower back.
• Start on hands and knees. Extend your right arm forward and left leg back, keeping your spine neutral.
• Hold for a few seconds, then bring your hand and knee back down.
• Repeat on the opposite side. Aim for 10-15 reps per side.

10. Wall Sits

• Strengthens core and leg muscles to support your lower back.
• Stand with your back against a wall and slide down until your knees are at about a 90-degree angle.
• Hold the position for 20-30 seconds, then slowly rise back up.
• Repeat 5-10 times.

These exercises are great for strengthening, stretching, and loosening up tight areas that can contribute to back pain. If you’re consistent and gentle, these can be very effective over time. it is a very sensitive issue for us. so we all should visit a doctor and get a consultation for low back pain. There are so many orthopedic specialists and doctors who treat their patients regularly. among of those,

1. Prof. Dr. B.K. Dam

Orthopedic Specialist Trauma Surgeon
MBBS, MS (Ortho Surgery), FICS (USA), Member (AAOS)
Principal & Head, Ortho Surgery

2. Dr. Debashish Roy

Orthopedics (Join Bone, Trauma, & Sports Injury) Specialist Surgeon
MBBS, D-ORTHO
Ex-Assistant Professor, Orthopedic Surgery

3. Dr. M. Sharif Uddin Liton

Ilizarov Surgery, Ozone Therapy, Orthopedics, Trauma& Pain Specialist
MBBS, BCS (Health), D-ORTHO (BSMMU), FACS (USA), FIPM (India) M.Phil-Fellow (RU),
Consultant, Orthopedics

to make an appointment or for more information or help, contact us at 01723025514 or visit our website Doctor Service bd.