Lower Back Pain Exercises: 12 Exercises and Stretches to Relieve and Prevent Back Pain

Lower back pain is a very common problem in people engaged in fitness, bodybuilding and weightlifting. Back pain bothers trainees not only in the gym, but in everyday life as well — lower back pain can greatly reduce the ability to move freely, which can reduce one’s capacity and desire to train.

According to reports, 85-90% of all people experience lower back pain at least once in a lifetime. In athletes, this percentage is lower, but it is one of the most frequent causes of temporary disability in professional sports.

The cause of lower back pain may not be impaired health, but rather weak core and back muscles. If a physician confirms that weak back and core muscles are contributing to your pain, what you need to do is build a routine around certain exercises that target the abdominal muscles, lower back muscles, the lats and the glutes.

When those muscle groups get stronger, the pain should subside — but only if you perform all exercises methodically and with correct form.

A key point: stretching should always be pain free. Never force your body into difficult positions or stretch through sharp pain. Perform stretches slowly and in a controlled manner, holding positions for the recommended time to allow muscles and joints to loosen properly.

Prevention: How to Avoid Lower Back Pain in the First Place

To prevent straining the lumbar muscles and ligaments, increase the flexibility of the lumbar spine. Most experts agree that athletes who lack flexibility are more likely to sustain muscle strains in the lower back.

Warm-up matters significantly. It heats the body, improves blood flow, increases flexibility and prevents injury. A key finding from research: flexibility achieved during warm-up is completely lost during 30 minutes of rest before competition – so timing your warm-up close to your training session or competition is critical.

Prior lower back pain is itself the most accurate predictor of future back pain – the risk of strains is 3 times higher in athletes who have already suffered a back injury. This makes consistent preventive work essential, not optional. Related: 5 Workouts for a Stronger Core

Part 1: Strengthening Exercises

These exercises build the muscles that support and protect the lower back. Start here if your back pain stems from muscular weakness.

1. Prone Leg Extension

Starting position: lying face down on your stomach.

Contract the muscles of the working leg and raise it up approximately 6-12 inches off the floor, keeping it straight. Hold for a count of ten, then return to the starting position. Repeat with the other leg. If this is too difficult, bend your knees slightly when executing the movement. This exercise strengthens the glutes and lower back.

2. Plank

Starting position: start in a push-up position and lower your forearms to the floor so your elbows are directly under your shoulders.

Keep your body in a straight line from head to heels. Your hips should not rise or sag. Keep the core braced and hold for as long as you can while maintaining form. This exercise targets the whole core, shoulders and thighs. Related: The Benefits of Planks

3. Wall Squats

Starting position: standing with your back against the wall, feet slightly wider than shoulder width.

Perform a partial squat to approximately 90 degrees – thighs parallel to the floor. Hold for a count of five, then return to the starting position. Perform 5 reps. This exercise works the quadriceps, hamstrings and adductors without loading the spine.

4. Abdominal Crunches

Starting position: lie on your back with knees slightly bent, hands placed on your chest.

Gently curl your head and shoulders upward until your shoulder blades lift off the floor. Briefly hold, count to five, then return to the starting position. Perform 5-6 reps. This exercise strengthens the upper abdominals – one of the primary muscles supporting the lower back.

5. Hip Extension

Starting position: standing, feet shoulder-width apart, hands resting on the back of a chair for support.

Gently pull your right leg back and up, keeping it straight throughout. Slowly return to the starting position. Repeat with the other leg. Perform 5-6 reps, 3 sets per leg. Strengthens the legs and lower back.

Part 2: Stretches for Lower Back Pain Relief

These stretches improve flexibility, reduce muscle tension, and provide direct pain relief. Perform each stretch slowly and never push past the point of pain. The type and frequency of stretching should be planned carefully – stretching too aggressively or too often can worsen pain rather than relieve it.

6. Knee to Chest Stretch

Starting position: lie on your back with knees slightly bent, hands by your side.

Pull one leg toward your chest with both hands clasped behind the knee, pressing it gently toward you until you feel a stretch in the glute and lower back. Keep your head relaxed on the floor throughout. Perform 2-3 reps with each leg, holding each position for 30 seconds. Directly relieves tension in the lower back and glutes.

7. Supine Hamstring Stretch

Lie flat on your back. Lift one leg and straighten it as much as your flexibility allows, with your hands clasped behind the knee or a towel looped around the foot.

Gently pull the leg toward you – not to your chest, but toward a 90-degree angle with the floor – until you feel a stretch along the back of the thigh. Hold for several breaths, then switch legs. Tight hamstrings pull on the lower back – this stretch addresses that directly.

8. Two-Knee Spinal Twist

Lie flat on your back and slowly bring both knees toward your chest, keeping your back flat. Extend your arms out to your sides forming a T. Lower both knees to the right side of the body, keeping them together.

Hold for 20-30 seconds, then switch sides. Repeat several times. Releases tension along the spine and stretches the piriformis.

9. Sphinx Pose

Lie face down with your forehead resting on the floor and toes flat. Slowly lift your head and chest, propping your torso off the ground with your forearms.

Make sure your elbows are directly under your shoulders and your navel is still touching the floor. Hold the position for 30 seconds. A gentle lumbar extension that counteracts the effects of prolonged sitting.

10. Forward Bend (Chair Supported)

Place a chair in front of you and rest your hands on the back of it. Step back slightly and bend forward, allowing your head to drop between your arms. Hold the position for 60 seconds. Decompresses the lumbar spine and stretches the entire back chain.

11. Hip Flexor Lunge Stretch

From standing, step forward with your right leg into a lunge position. Lower your left knee to the floor behind you. Hold for 30 seconds, then return to standing and repeat on the other side.

Tight hip flexors are one of the most common and most overlooked contributors to lower back pain – this stretch addresses that directly.

12. Quad Stretch (Side Lying)

Lie on your right side with both legs stacked. Bend your left knee and reach back with your left hand to grasp your left ankle. Gently pull your ankle toward your glutes until you feel a stretch in the front of the thigh.

Hold for 30 seconds, then switch sides. The quadriceps attach to the pelvis – tight quads tilt the pelvis forward and contribute directly to lower back pain.

How to Use These Exercises

The strengthening exercises (1-5) are best performed 3 times per week with a rest day between sessions. As the muscles strengthen, the support they provide to the spine increases and pain should reduce gradually.

The stretching routine (6-14) can be done daily – even twice daily during a pain flare. Morning and evening sessions of 10-15 minutes each are an effective approach. Do not skip the stretches on days when pain is worse – gentle movement is almost always better than total rest for lower back pain.

Most importantly: if you experience sharp, shooting, or radiating pain that travels down your leg, or if pain worsens with any of these exercises, stop and consult a physician or physiotherapist. The exercises in this article are appropriate for muscular lower back pain – they are not appropriate for disc herniation or nerve compression without professional guidance. Related: 8 Easy Yoga Poses to Relieve Sciatica Pain

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