Lower back pain can be debilitating and can interfere with daily life activities.

If you’re experiencing lower back pain, you’re not alone. In fact, it’s estimated that 80% of adults will experience back pain at some point in their lives. Fortunately, there are exercises that you can do at home to help alleviate lower back pain and discomfort.

We’ll go over some simple and effective lower back pain relief exercises that you can do in the comfort of your own home.

1. Pelvic Tilt

The pelvic tilt is a gentle exercise that helps to stretch and strengthen the muscles in your lower back. Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten your abdominal muscles and tilt your pelvis towards your heels.
• Hold for 5 seconds and release.

Repeat this exercise 10 times.

2. Cat-Cow Stretch

The cat-cow stretch is a yoga pose that helps to loosen up your spine and stretch your lower back muscles. Here’s how to do it:

• Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
• Inhale and arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose).
• Exhale and round your spine, tucking your chin towards your chest and pulling your belly button towards your spine (cat pose).

Repeat this exercise 10 times.

3. Cobra Stretch

The cobra stretch helps to stretch the muscles in your lower back and strengthen your core. Here’s how to do it:

• Lie on your stomach with your hands underneath your shoulders.
• Inhale and lift your chest off the floor, keeping your elbows close to your sides and your shoulders away from your ears.
• Hold for 5 seconds and release.

Repeat this exercise 10 times.

4. Knee-to-Chest Stretch

The knee-to-chest stretch helps to stretch your lower back muscles and hips. Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Slowly bring one knee towards your chest, using your hands to gently pull it closer.
• Hold for 15-30 seconds and release.
• Repeat on the other side.

Repeat this exercise 2-3 times on each side.

5. Child’s Pose

The child’s pose is a gentle yoga pose that helps to stretch and relax your lower back muscles. Here’s how to do it:

• Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
• Lower your hips back towards your heels and stretch your arms out in front of you.
• Hold for 5-10 breaths and release.

Repeat this exercise 5-10 times.

6. Hip Bridge

The hip bridge helps to strengthen your glutes and lower back muscles. Here’s how to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten your glutes and lift your hips up towards the ceiling.
• Hold for 5 seconds and release.

Repeat this exercise 10 times.

7. Side Plank

The side plank is a challenging exercise that helps to strengthen your core and lower back.

Here’s how to do it:

• Start by lying on your side with your legs extended and your feet stacked on top of each other.
• Prop yourself up on your forearm, with your elbow directly below your shoulder.
• Lift your hips off the ground, creating a straight line from your head to your feet.
• Hold this position for 30-60 seconds, or as long as you can.
• Repeat on the other side.

Remember to keep your core engaged and your hips lifted throughout the exercise. This will help to protect your lower back and ensure that you are getting the most out of the movement.

These exercises can help alleviate lower back pain when performed regularly.

Remember to consult with your doctor before starting any exercise program, and listen to your body to avoid overexertion.