Low Back Pain Exercise

Low back pain is one of the most common medical problems in the United States. It can affect people of all ages but is particularly prevalent in adults aged 30-50 years. Fortunately, there are steps to take in reducing and preventing low back pain, and one of the most common and easily accessible forms is exercise. Exercise not only helps keep your muscles strong but also strengthens your bones and improves your overall fitness level, which can help prevent injuries that might lead to low back pain. 

Causes of Low Back Pain

The most common cause of low back pain is a strained or pulled muscle tendon or ligament. The strains may be due to the following reasons:

  • Heavy lifting
  • Sudden twisting of the spine
  • Sudden movements that place too much stress on the lower back, such as falls or accidents
  • Poor posture over time 
  • Poor positioning when sleeping
  • Sports injuries that result in twisting of spine or heavy blows in the back area

Methods of Treatment

  • Chiropractic Techniques
  • Laser Therapy
  • Massage therapy

Exercises to Prevent and Minimize Low Back Pain

  • Pelvic Tilts

Pelvic tilts can strengthen the abdominal muscle and back muscles associated with low back pain.


Lie on your back with your knees bent and your feet flat on the floor.

Keep your stomach tight by pulling it in. As you do this, you will feel your spine being stretched. 

Hold this position for about 10 seconds, then release to rest the area.

Repeat the routine for 8 to 10 more rounds.

  • Glute bridges

This exercise targets a broad range of muscles supporting the lower back, such as the hamstrings, glutes, transverse abdominis, abdomen, and hips.


Lie flat on your back with your knees bent and feet flat on the floor.

Slowly lift your buttocks by squeezing your glutes and pushing your heels on the floor while keeping your knees in a bent position and your arms flat on your sides.

Do this until your shoulders, hips, and knees form a straight line.

Hold this position for 8-10 seconds before releasing.

Repeat for 8-10 times

  • Knee-to-chest

This exercise stretches your hip and lumbar spine muscles. This also relieves pressure on the spinal nerves as it extends the spaces between the vertebrae creating a wide area as the nerves exit the spine. 


Lie flat on your back with your knees bent and feet flat on the floor.

Draw one knee right up your chest while keeping the other in a bent position.

Hold this position for 15-30 seconds, ensuring that your back is flat on the floor.

Repeat the same exercise on the other knee.

Do this routine 10-12 times.

  • Press-up backstretch or cobra stretches

This exercise strengthens the spine and stretches the chest and abdomen. This also helps relieve pressure in the sciatic nerve, therefore, alleviating sciatica.


Lie flat on your belly.

Place your arms on your side with your palms on the floor, and your elbows bent.

Slowly and carefully push yourself up, keeping your knees and legs flat on the floor.

Push your body up until your arms straighten, and your back is arched in a slight C position.

Hold this position for up to 10 seconds and take a rest in between.

Repeat 10-12 times.

  • Bird-dog exercise

Bird-dog exercise stretches and strengthens the glutes, erector spinae, and rectus abdominis. This helps in correcting the movement and stability of the whole body.


Get in your hands and knees on the floor.

Tighten the muscles in your abdomen.

Lift and extend one of your legs and keep your hips level.

Hold your position for 5 seconds.

Repeat the same steps on the other leg.

Repeat the routine 10 times on each side.


The best way to avoid low back pain is by exercising regularly. Regular physical activity helps keep muscles strong and improves overall fitness levels, which can prevent you from getting injured in the first place. If you are experiencing back pain, our team of experts can help. Contact us now at Belden Village Chiropractic and Wellness Center


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