Top 12 Low Back Pain Exercises that actually help

Back pain is one of the most common conditions in the world. It can cause a lot of discomfort and even limit your ability to perform daily tasks. However, there are several low back pain exercises that you can do to help alleviate low back pain and strengthen your core muscles.

Toe Touches

Toe touches are a common exercise for the lower back. The idea is that they strengthen your lower back and improve posture. Unfortunately, toe touches can actually cause more harm than good.

The main problem with this exercise is that it puts strain on your lower back muscles when you’re already in pain. If you’re already feeling tightness or stiffness there, doing toe touches may cause further irritation or pain in those areas.

There are other exercises that can strengthen your lower back without causing any damage:

Squats – Squats work out all the muscles along your spine and give them a great workout while strengthening them as well! They also help to improve posture by keeping hips level while standing up straight, so this is another option for beginners who might be having trouble with their alignment during working out sessions (such as those who have recently suffered from an injury).
Hamstring Raises – This exercise does not require any equipment at all; simply stand up straight with feet shoulder width apart (or closer), then bend forward until hands touch ground then come back up again slowly until arms are fully extended overhead again before repeating process several times over course duration depending on how long desired results may take place

Wall Sits

This exercise requires little space but utilizes all major muscle groups in your body including those located around spine like erector spela´ni and gluteus maximus (butt). These two types of exercises help strengthen lower back without causing any damage as well!

It is important not to overdo these exercises so that they do not become painful or cause further injury, but when done correctly they can help alleviate pain caused by lower back pain.

Partial Crunches

A partial crunch is a great way to target the upper part of your abs. It’s also called a “kickback” in some circles.

To do one, sit on the floor with your legs extended and feet planted firmly on the ground. Bend over at the waist (but don’t touch it), and place both hands behind you on the floor with fingers spread apart so that they’re slightly behind your head (not touching).

Now raise your torso up toward the ceiling, making sure that it does not lift off from its starting position—just move up as far as possible without losing contact between yourself and the floor; this is what makes it a “partial” crunch instead of a full one. Return to starting position by lowering yourself back down until all movement has stopped, but don’t let go of those fingertips! Repeat 15-20 times before moving onto another exercise or going home early because you’re tired today

Sit-ups

When it comes to sit-ups, you have a lot of options. You can do them in a chair or lying on the floor; if you have access to an exercise ball or stability ball, those are good options as well. If you don’t want to use weights, try using a medicine ball instead: they’re heavy enough to make your abs work while still being versatile enough that they won’t cause injury.

If you’re feeling ambitious, try doing some sit-ups with a partner. This is a great way for two people to get in shape together, and it’s also an effective way for them to challenge each other.

Hamstring Stretches

Stretching your hamstrings is important for many reasons. First, it can help relieve pain in your lower back and hips. Stretching also helps improve flexibility and range of motion, which can prevent injury and make exercises easier to do.

When you stretch your hamstrings, you should:

Bend forward at the waist with both legs straight behind you until you feel a stretch in the backs of your thighs.
Hold this position for 15 to 30 seconds before releasing slowly.

You should repeat this stretching exercise three times per week.

Leg Lifts

Leg lifts are an effective exercise for strengthening your lower back muscles and increasing their endurance. They also help strengthen other muscles, including the stomach and legs. You should do these exercises regularly to keep your body in shape and reduce the risk of injuries. The key to doing this exercise correctly is keeping your back straight, hips down, and abs tight throughout the entire movement. Here’s how:

Lie on your back with knees bent at 90° angles and feet flat on floor about hip distance apart (you can interlace fingers behind head if it feels more comfortable). This position should be similar to plank pose in yoga except that both hands/arms remain on ground instead of raising one arm up overhead like in plank pose
Slowly raise one leg until it is perpendicular from floor then lower it down again slowly until foot once again touches floor (both knees must remain bent throughout entire movement)

Repeat step 2 with opposite leg until you have completed 10 repetitions before resting briefly then repeating again several times until both sides feel fatigued

Wall Sits

Wall sits are an exercise that can help strengthen the muscles in your lower back. To do a wall sit:

Stand facing a wall with your arms out and hands touching the wall.
Keep your back straight, and bend at the knees until they are at 90 degrees (the same angle as when you’re sitting in a chair). Your feet should be about 2 feet from the wall.
Hold for 30 seconds before releasing and repeating 3 times.

a wall sit, your knees are at 90 degrees with your back straight and head up. Your core muscles work to keep you in place. This stabilizes the vertebral discs of the lower spine and strengthens the abdominal muscles.

Press-up Back Extensions

Press-up back extensions are a great exercise for strengthening your lower back and core. The exercise requires you to lie on your stomach with your hands just wider than shoulder-width apart, palms facing the ground. Then, lift one leg up towards the sky while keeping the other straight and flat on the floor. Next, lower down until both arms are straight, then lift back up by extending at your hips while pulling with both shoulders as if trying to touch them together behind you (see picture below).

Repeat this movement 10 times before switching legs so that eventually each side gets 20 reps total. As with any exercise program it’s important to breathe correctly during this exercise – don’t hold your breath! Instead take deep breaths in through your nose and out through pursed lips (like whistling).

Bird Dog

You can do a bird dog by laying on the ground, keeping your feet flat on the floor and raising your arms and legs in opposite directions. Your hands should be placed under your shoulders, with shoulders directly above knees. Keep your core tight throughout this exercise and pay attention to your breathing; when you hold for more than 10 seconds at a time, inhale as you return to starting position.

If you have lower back pain, don’t push yourself too hard or too quickly. If something feels wrong or causes significant pain in any way don’t do it! If this happens, stop exercising immediately and get help from an experienced physical therapist who can figure out what went wrong so that it doesn’t happen again!

Knee to Chest

The knee to chest exercise is a great way to strengthen your lower back, as well as your abs. It’s also an easy exercise to do at home, and it can be modified depending on your level of fitness.

To begin, lie flat on the floor with your knees bent and feet flat on the floor. Slowly raise one foot off the ground and hold it close to your chest; you should feel a gentle stretch in your lower back area. Hold this position for five seconds before returning the leg down slowly into its original starting position, making sure not to arch or twist at any point during this process (you may need some assistance from another person until you get used to doing this movement by yourself). Repeat five times for each leg before resting briefly between sets if needed; over time, these repetitions will build up strength in both areas of interest!

Bridging

Bridging is a great exercise for the lower back. It strengthens the back muscles and stretches the spine, which helps to relieve pain in that area.

Bridging is also a good exercise to do before and after a workout. By doing bridging, you will be getting your body ready for whatever you want to do next!

If you have lower back pain, then bridging is an excellent way to help relieve some of it!

Aerobic Exercise

It’s time for you to find a new way to work out. Many people think that aerobic exercise is boring and tedious, but the truth is that it can be very fun! It’s important to get up and move, even if it means doing something as simple as walking around your neighborhood or taking a walk at lunch. If you have more time, try going for a jog outside in the fresh air; or check out one of our favorite indoor workouts:

Your core is made up of several muscles that run down along your back and into your abdomen. These are essential because they support your spine and help keep it strong so we don’t experience back pain in our daily lives. Aerobic exercises strengthen this core while also giving us some cardio benefits along with them—we recommend trying them out if you want an extra boost!

Some Pilates Moves

Pilates is a style of exercise that focuses on lengthening and strengthening the body through controlled movements. Pilates uses the body’s own resistance to build strength, rather than relying on external forces such as weights.

Benefits of Pilates include:

Improved flexibility
Increased balance, coordination and control over your core (i.e., abs) muscles
Greater awareness of how you move in space; more efficient movement

There are many exercises you can do to work out the muscles in your back without causing pain or aggravating an injury. The most important thing is to find a form of exercise that works for you—whether that be yoga, swimming or something else! If possible, try to go see a physical therapist first so they can recommend appropriate exercises for your condition

Conclusion

Back pain is common, but it’s also treatable. With the right exercises and a good plan, you can start feeling better today. So take a look at what causes your pain, and start living without it!

Dmitry Bilchenko

I'm a martial artist and fitness enthusiast.

I love learning about the latest fitness trends, nutrition, and training methods. I also enjoy sharing my knowledge with others who are just starting out on their fitness journeys.