Exercises to Reduce Lower Back PainWhile most of the time that we are in pain we want to rest, the remedy for back pain is quite the opposite. Moving is a much more beneficial way to alleviate back pain, but only through certain exercises that do not cause strain or worsen the problems. Exercises for the lower back especially are meant to strengthen your back, abdominal, and leg muscles. All of these muscle groups work together to support your spine, and using them properly can relieve back pain. While some exercises are great for this cause, others can do more harm than good. Below we have compiled exercises known to alleviate pain in the lower back, and which are safe for all ages. However, always consult your health care professional before doing any exercises to better gauge what is appropriate for the intensity and specifics of your pain's origin.

Back Extensions

Lie on your stomach with your hands positioned under your shoulders and your elbows pointed back. Push against the ground so your shoulders begin to lift. You may stay in this position, or if comfortable, you may put your elbows on the floor directly under your shoulders and hold the stretch for 20-30 seconds. Repeat 3-5 times.

Bird Dog

Begin on your hands and knees with your wrists lined up with your shoulders. Maintain a flat back by tightening your stomach muscles. Lift and extend one leg behind you, while keeping your hips leveled. Hold this position for 5-10 seconds. Lower the leg back down to the starting position and then switch legs. If comfortable, you may incorporate extending your opposite arm while your leg is stretched out straight behind you. For example when you extend your right leg back, lift your left arm straight in front of you. No matter what variation you do of this exercise, be sure to recognize if your lower back muscles begin to sag toward the ground. Adjust accordingly and only raise your limbs to the height where your back can comfortably remain flat. Alternating, do each side up to 8 times.

Wall Squat

Stand approximately a foot away from the wall and place your feet hips- width apart. Lean your back flat against the wall behind you and slowly slide into a squat position, which means that your knees are bent and aligned right above your ankles. Hold for 10 seconds, and then slowly lift, keeping your back against the wall for support. Repeat 8-10 times.


Start by lying on your back with both knees bent and your feet on the floor. Lift your toes so only your heels are on the ground and push into the floor. While pushing your heels into the floor, squeeze your glutes and lift your hips towards the ceiling. Lift until your shoulders, hips, and knees create a straight line. Be sure to not arch your lower back while you are raising your hips. This can be avoided by tightening your abdominal muscles throughout the movement. Hold this position for 5-10 seconds and then slowly lower your hips back on to the floor and have an interval of rest for the same amount of time. Repeat this 8-10 times.

Knee-to-Chest Stretch

While lying on your back, bend your knees and place your feet flat on the floor (same starting position as the bridge). Bring one knee toward your chest while the other foot remains flat on the floor. Make sure not to arch your lower back; ensure that it remains flat on the floor. Hold this for 20-30 seconds. Repeat on the opposite leg. Alternating sides, stretch each leg 5 times each.

Knee Rolls

Maintain the same starting position as the Bridge and Knee-to-Chest Stretch above. Keep your knees bent and together throughout this whole exercise and make sure that your upper body is relaxed. Extend both of your arms straight away from you with your palms on the floor. Begin to roll your knees to one side while keeping both of your shoulders on the floor. Stay in this position for 5 seconds and return to starting position. Repeat 8-10 times alternating sides.