If you’ve ever had lower back pain, you know how excruciating it can be. Lower back pain is a common issue that affects people of all ages. It can be caused by various conditions, such as muscle strain, spondylosis, or even spinal stenosis.

While most cases of lower back pain improve over time, some people do not get better.

There is no “one size fits all” solution for exercises to alleviate pain in the lower back; there is no “one size fits all” solution. Each person has different needs, so the most important thing is finding comfortable exercises for you.

This is especially true when dealing with severe cases of lower back pain.

1. Standing Back Extension

The best exercise for your lower back is standing back. The extension improves spinal health and strength. It also helps relieve stress on the spine and increases flexibility.

This exercise strengthens the muscles, tendons, and ligaments around the spine, which helps prevent future injury and increases mobility. It also strengthens the muscles of the abdominal, pelvic, thigh, and gluteal regions.


The standing back extension is done with the knees bent, feet flat on the floor, and hands-on the hips. As you exhale, raise your back and push your hips back, allowing your chest to rise.

You can also perform the exercise lying on your back. This is a great way to strengthen the back, neck, and shoulders muscles.

On the other hand, if you have a hard time performing the exercise lying on your back, you can always do the exercise lying on your side.

2. Wall Squat

A second great alternative for beginners is the wall squat. It’s an easy movement to learn and is great for strengthening the muscles of the back, glutes, and hamstrings. This squat improves the ability to stabilize the spine and strengthen the back and pelvis muscles.


This exercise is particularly beneficial in that it improves balance and increases mobility.

To perform the wall squat:

  • Stand with your back against a wall, feet shoulder-width apart.
  • Bend your knees and place your hands on the wall for support.
  • As you squat down, keep your head and neck in a neutral position.
  • Squeeze your glutes, and press your hips back.
  • Start with your feet a few inches away from the wall, then slowly lower your body until your legs are 90 degrees. Squeeze your glutes, push your hips back, then slowly lower your body until your thighs parallel the floor.

    3. Squat Variations

    There are numerous ways to perform a squat. The Bulgarian split squat is the best for the spine and glutes for beginners. It allows the lower back to stay stable and reduces the risk of lower back injury. The front squat is also an excellent choice for beginners. It gives you more control and allows you to target the quads and calves more effectively.

    In another case, when you’re doing squats for a competition, the front squat is a better choice.

    The glute bridge has three types: the bridge, the sumo bridge, and the straight bridge. The first is a standard bridge, which is good for beginners. The second is the sumo bridge, a better choice for intermediate and advanced lifters. The third is the straight bridge, which is best for people with flexibility issues.


    Standing hip abduction and adduction are excellent ways to strengthen the hips. For beginners, standing hip abduction and adduction is a good choice. As you progress, you can try the lunge with a lunge board.

    When it comes to stretching, you can do a few exercises. The first is the hamstring stretch. It’s a great way to stretch the hamstrings and the calf muscles. The second is the standing calf stretch. This is a good choice for beginners, and the third is the lunge stretch.

    4. Seated Dumbbell Row

    Dumbbell rows are also a good option for beginners. It can improve the spine’s stability and reduce the risk of injury. It also develops the muscles of the arms, shoulders, back, and hips. It’s a great way to increase shoulder, arm, and core strength and build your upper body.

    With that being said, it’s important to perform these exercises correctly.

    First, you should use a weight that’s appropriate for your body. You should start with 10 pounds, and increase the weight gradually.


    Second, keep your back straight, your elbows bent, and your torso upright. You should also avoid twisting your back and bending your knees.

    Furthermore, you should keep your body still during the exercise. Third, make sure to keep your elbows and wrists straight. You should also keep your upper arms close to your body.

    Finally, you should keep your neck relaxed.

    5. Deadlift

    The deadlift is a popular exercise for strengthening the lower back. It is a good exercise to help prevent injury to the lower back. The deadlift can help strengthen the lower back muscles, which are known as the erector spine.

    When done properly, the deadlift can also help strengthen the core muscles. In addition to strengthening the lower back, the deadlift can help improve posture and balance. It can also be a good exercise to help reduce the risk of injury to the lower back.


    A good deadlift should not hurt. If you feel pain in the lower back, you should not be doing the deadlift. You should not be doing the deadlift if you have lower back pain. If you do the deadlift, you should be able to do it safely.

    The deadlift is a great exercise to strengthen the back. The deadlift can be used for people with a wide range of fitness levels. It is a great exercise for people who want to build strength in the back.

    This exercise is great for people who have back problems. It strengthens the back and can help prevent back problems from worsening.

    6. Hamstring Stretches

    The hamstring stretch is a great way to stretch the hamstrings. It’s also a good choice for beginners.

    The first is the standing hamstring stretch. This is a good choice for beginners, and the second is the lunge stretch. Yet, the lunge stretch is a good choice for advanced users.

    The first thing to think about is whether or not you have tight hamstrings. If you do, then you should choose the lunge stretch.

    The second thing to think about is whether or not you have tight hips. If you do, then you should choose the standing hamstring stretch.


    The last thing to think about is how much time you have to devote to stretching. If you only have a few minutes, you should choose the lunge stretch.

    To perform the standing hamstring stretch, stand with your feet hip-width apart. Bend your knees, and place your hands on the floor.

    Slowly lift your right leg, and stretch your right hamstring. Hold this position for 10 seconds, and then slowly lower your leg.

    To perform the lunge stretch, stand with your feet hip-width apart. Bend your knees, and place your hands on the floor. Slowly lift your right leg, and stretch your right hamstring. Hold this position for 10 seconds, and then slowly lower your leg.

    7. Cat Camel

    It is a gentle exercise for the lower back. Cat Camel is a simple exercise that is a great way to stretch the back muscles. It’s an exercise that is used to relieve lower back pain. To do this exercise, you need a yoga mat.

    • First, lie on your back with your arms at your sides.
    • Next, place your hands under your hips, with your elbows straight.
    • Now, lift your legs until they are at a 45-degree angle with your torso.
    • The idea is to try and make your body into a “C” shape.
    • This will allow you to stretch the muscles in your lower back.
    • As you hold this position, try and breathe deeply.


    This will help your body to relax. Keep holding this position for about 30 seconds, and then slowly lower your legs back to the floor.

    8. Double Knee-to-Chest Stretch

    Lower back pain is often accompanied by stiffness. This can make it difficult to do many stretches, but these are great for relieving stiffness if you can do them.


    Definitely not for everyone, but if you have a stiff lower back, this stretch can help.

    • To do this stretch, stand with your feet shoulder-width apart.
    • Place your hands on your hips, and bend forward at the waist.
    • Pull your elbows back, and place your hands on the back of your knees.
    • Hold for a few seconds, and then slowly lower your hands back to your hips.
    • Do three sets of 10 repetitions.

    This way, you can get a great stretch for your lower back without putting too much strain on your joints.


    While many people can find relief from lower back pain by simply taking a break from sitting, it is important to try different exercises.

    Many people have tried simple stretches, but that doesn’t work for everyone. For those who have chronic back pain, it’s important to find exercises that target the areas causing the pain.

    You may have to experiment with a few different exercises before finding one that works for you. If you have severe lower back pain, it may be time to seek help from a medical professional.

    Note:  If you have chronic lower back pain, it is recommended that you talk to your doctor about a home exercise program. Patients need to be evaluated first to get an individualized exercise program because not all exercises are suitable for all patients.


    https://www.aarp.org/health/conditions-treatments/info-2022/exercises-for-lower-back-pain.html https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265 https://thehillsphysio.com.au/blog/5-exercises-lower-back-pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/

    https://www.skimble.com/exercises/45758-standing-back-extensionwith-tube-band-how-to-do-exercise https://www.verywellfit.com/the-wall-sit-quad-exercise-3120741 https://unsplash.com/s/photos/deadlift Cat Camel Exercise – Osteopath Dr. Rebecca Naylor explains the Thoracic Mobility exercise https://www.verywellhealth.com/knees-to-chest-exercise-296870

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