Effective Back Pain Exercises

Performing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also enhance the muscles of the leg, core, and arm.

Researchers have stated that exercise increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.

Below, we explain how to do four exercises for back pain which will strengthen your lower back and may help you manage your lower back pain:

Knee-to-chest stretches

Performing a knee-to-chest stretch helps in elongating the lower back, to relieve pain and tension.

To do the knee-to-chest stretch, follow these steps:

  • Lie down on your back.
  • Bend your knees, keeping both feet level on the floor.
  • Pull one knee in towards your chest with both of your hands.
  • Hold your knee against your chest for 5 seconds, keeping your abdominals tight and pressing your spine against the floor.
  • Go back to the starting position.
  • Perform these same steps with the other leg.
  • Repeat this exercise for each leg twice daily.

Lower back rotational stretches

In the trunk and lower back, lower back rotational stretches help alleviate pressure. To improve flexibility, it also acts softly on the core muscles.

Follow these steps in order to do the lower back rotational stretch:

  • Lie back, bend your knees and keep your feet flat on the floor.
  • Roll both bent knees gently over to one side keeping your shoulders firmly on the floor.
  • Keep this position for about 5 to 10 seconds.
  • Go back to the starting position.
  • Gently roll your bent knees over to the other side, hold up, then return to the starting position.
  • Repeat this exercise for each side twice daily.

Draw-in manoeuvres

The draw-in manoeuvre works with the transversus abdominis, which is the muscle on the side and front of the abdomen, stabilizing the spine and lower back region.

To perform the draw-in manoeuvre:

  • Lie back keeping your arms by the sides, bend your knees and keep your feet flat on the floor.
  • Take in a deep breath.
  • While breathing out, pull your belly button towards your spine, tightening the abdominal muscles and keeping the hips still.
  • Hold the position for 5 seconds.
  • Repeat five times.


Bridges work on gluteus maximus, which is the large muscle in the buttocks. People work this muscle when they move their hips, significantly when they bend to perform squats.

One of the most critical muscles in the body is the gluteus maximus, and keeping it healthy helps in supporting the lower back.

To perform a bridge, follow these steps:

  • Lie down on the floor, placing your feet hip-width apart and flat on the floor and your knees bent.
  • Push your feet into the floor, keeping your arms by the sides.
  • Raise your buttocks off the ground until your body forms a straight line from your shoulders to your knees.
  • Squeeze your buttocks with your shoulders remaining on the floor.
  • Lower down your buttocks to the ground and rest for a few seconds.
  • Repeat 15 times and then rest for 1 minute.
  • Perform three sets of this exercise for 15 repetitions.

For more information on the best diagnosis, treatment, and facilities they provide, visit Elite Spine Centres if your back pain is severe, and it is considerably challenging to walk.


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