Exercises You Can Do at Home for Chronic Lower Back Pain

Best Exercises for Chronic Lower Back Pain Relief

The following exercises can be done at home with minimal equipment and are gentle on the lower back, providing a safe way to manage pain:

1. Cat-Cow Stretch

• Benefits: This gentle yoga stretch loosens tight back muscles and improves spine flexibility.
• How to Do It: Begin on all fours with your hands under your shoulders and knees under your hips. Arch your back, lifting your head and tailbone towards the ceiling (Cow position), then round your spine, tucking your chin and tailbone (Cat position). Repeat 10-15 times, moving slowly to feel the stretch.

2. Child’s Pose

• Benefits: This exercise gently stretches the lower back, reducing tension and stiffness.
• How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward, placing your forehead on the floor. Hold the pose for 20-30 seconds, breathing deeply to release tension in your back.

3. Pelvic Tilts

• Benefits: Pelvic tilts strengthen the abdominal and lower back muscles, helping to support your spine.
• How to Do It: Lie on your back with knees bent and feet flat on the floor. Tighten your stomach muscles and press your lower back into the floor, tilting your pelvis slightly. Hold for a few seconds, then release. Repeat 10-15 times.

4. Knee-to-Chest Stretch

• Benefits: This stretch lengthens the lower back muscles, relieving tension.
• How to Do It: Lie on your back with knees bent. Bring one knee toward your chest, holding it with both hands. Hold for 15-30 seconds, then switch legs. Repeat 3-4 times per leg.

5. Bird Dog

• Benefits: This exercise strengthens the lower back and improves balance.
• How to Do It: Start on all fours, then extend one arm forward and the opposite leg backward, keeping your spine neutral. Hold for a few seconds, then return to starting position. Repeat on the other side. Complete 10-12 repetitions per side.