Lower back workout to reduce lumbar spine pain
Lower back pain is hard and can really limit your daily life, but there are exercises and stretches to ease the lumbar spine pain.
Exercises for your back
Here are some helpful exercises and stretches you can try to both ease the lower back pain and help build a strong back and core.
Purpose: Strengthens the deep back muscles (erector spinae) that support the lower back.
How to do it:
Lie on your stomach with your hands behind your head or at your sides.
Slowly lift your chest off the ground without overextending your neck.
Hold for 2–3 seconds and slowly lower back down.
Do 2–3 sets of 10–15 repetitions.
Purpose: Trains both the back and core stability.
How to do it:
Start on all fours.
Extend your right arm and left leg at the same time.
Keep your back straight and core engaged.
Hold for a few seconds, then switch sides.
Do 10 repetitions per side x 2-3 sets.
Purpose: Activates the glutes and lower back.
How to do it:
Lie on your back with your feet flat on the floor and knees bent.
Press your hips up toward the ceiling through your heels.
Hold for 3–5 seconds and slowly lower back down.
Do 3 sets of 12–15 repetitions.
If it feels good, challenge yourself by lifting one leg at a time.
Purpose: Relieves tension in the lower back.
How to do it:
Lie on your back.
Pull one knee toward your chest while keeping the other leg straight.
Hold for 20–30 seconds, then switch legs.
Repeat 2–3 times per leg.
Purpose: Loosens rotational stiffness in the lower back.
How to do it:
Lie on your back with your feet on the floor and knees bent.
Let your knees fall to one side, hold for a few seconds, then to the other side.
Repeat 10–12 times.
Purpose: Improves mobility in the lower back and reduces stiffness.
How to do it:
Sit with your legs straight out in front of you.
Cross your right foot over your left knee.
Place your right hand behind your body and twist your torso to the right.
Hold for 20–30 seconds, then switch sides.
Purpose: Isolates the lower back and glutes.
How to do it:
Lie on your stomach with arms and legs extended.
Lift both arms and legs off the floor at the same time, hold for 2–3 seconds.
Lower in a controlled manner.
For variation: lift diagonally (right arm + left leg).
Do 2–3 sets of 10–15 repetitions.
Why do you get lumbar spine pain?
There can be a lot of different reasons to why you get lower back pain. One of the most common is poor posture and work environments where you spend long hours sitting down without moving.
Other reasons for lumbar spine pain can be:
Muscle or ligament strain, for example from lifting too heavy
Herniated/bulging discs or Sciatica pain
Sports injuries
Stress
Tips for preventing back pain:
Think about your posture and avoid slouching
Be careful when you are doing heavy lifting - bend your knees, not your back.
Stay active and build a strong core and back.
Wear good shoes that provide comfort and support.
Get up from your desk after a while and walk around in the office. Do some stretches or take a workout break and come back both stronger and with a more clear mind.
Reduce pain in the lower back
Experiencing pain in your back and hips can be challenging and limit your daily activities. Fortunately, there are effective strategies and exercises that can help ease the discomfort and support recovery.
Applying heat can help relax tight muscles and improve circulation.
Cold packs may reduce inflammation and numb sharp pain
Movement - Try maintaining your flexibility as good as you can, think about posture and try some mobility exercises, a walk or a slow yoga session with focus on stretches.
Painkillers and relief gels can provide some relief.
Try sleeping on your side with a pillow between your knees.
Should you exercise when you have back pain?
Listen to your body, take it easy, and stop if the pain becomes too much to handle.
Avoid heavy lifting that puts a lot of strain on your back, and instead focus on gentle exercises that promote mobility and stretching.
Try some simple yoga poses, stretching routines, swimming and calm walks to gently activate your body at a slow and steady pace.
Don't forget to warm up properly before the workout to get your body warm to prevent more injuries.
It's also a good idea to incorporate low impact equipment like resistance bands instead of heavy weights, when you are having back pain.
Work out to build a strong back
A strong core stabilizes the spine and reduces strain on the back during movement. Do exercises like planks, dead bugs and bird-dogs.
Build both upper back strength, with for example rows and lat pulldowns, and lower back strength and stability with glute bridges and hip thrusts.
Include mobility and balance exercises in your workout routine to keep the spine fluid and healthy. It can be hip flexor and hamstring stretch, and cat-cow exercise for example.
Here you can check out more back workouts, mobility and yoga classes to try: