Lower back pain can be a real nuisance. It doesn’t let you take long relaxing walks or be comfortable while sitting, making long meeting hours impossible to endure and often annoys you while sleeping too! And the worst thing about it is that you do nothing about its worsening situation, except curse and swear! Here are nine exercises which will help relieve some of your pain. So stop being lazy and get rid of this pain.

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Top Exercises for Lower Back Pain:

1. Knee To Chest:

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Here is another easy exercise for backache pain you can try at home.

  • Point the toes to the ceiling by lying flat on your back.
  • Now, bend the right knee and slowly bring your leg up to your chest.
  • Hold the arms around the knee and pull more towards your chest.
  • Stay in the position for 20 seconds and slowly bring your leg to the starting position.
  • Doing this thrice for each leg every day is a good way to get rid of lower back pain.

2. Restful Pose:

This pose is common in yoga and will help relax your body.

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  • Lie down with your hands and knees on the floor making sure your knees are wider than the hip distance apart.
  • Push your hips backwards. When you bend the knee, this position becomes possible. Slowly, turn your toes in to touch the floor.
  • Let your head fall in a relaxed position forward and allow your hands to extend fully forward. Ensure you feel comfortable.
  • Stay in the pose for at least 20 seconds and do it thrice daily to see the best results.

Warning: If you have shoulder pain, you can place the arms on either side of the body by extending towards your feet.

3. Lying Knee Twist:

The exercise helps to strengthen the para-spinal muscles and the abdominal muscles. Here is how you can exercise to reduce lower back pain.

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  • Extend your legs straight out and lie on your back, on a mat.
  • Bring the right knee up and cross it over the left side of your body.
  • You will now feel a slight stretch on your buttocks and throughout your back. Remain in position for 20 seconds.
  • Bring back the knee to the resting position and repeat the same thrice on each side.

4. Cobra Stretch:

This is another common stretching exercise for those with lower back pain.

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  • Lie down on your stomach.
  • Slowly extend your leg and rest your palms on either side of your head or shoulder. Your forearms and elbows should be flat on the floor.
  • Gently push your body upwards and let the body weight rest on your forearms.
  • When you do this, your hips should be grounded on the floor.
  • Your abdominal muscles will now stretch, along with your lower back. Remain in position for 10 seconds and return to the starting position.
  • Repeat the exercise at least five times every day.

See More: Lower Chest Exercises At Home

5. Partial Crunch:

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Partial crunch is a good exercise to ease lower back pain. It helps strengthen the core muscles and strengthens your lower back muscles.

  • Bend your knees and keep your feet flat on the floor while you lie down on your back.
  • Cross your hands behind your head and keep your stomach muscles tight. Gently raise your shoulder from the floor.
  • When you raise your shoulder, exhale. Stay in the position for 5 seconds and gently lower yourselves back to the starting position.
  • Repeat the exercise for at least 10 times every day.

6. Modified Leg Lifts:

These are different from the normal leg lifts. Try this out for a change.

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  • Bend one leg at the knee and keep the other straight when you lie down on your back.
  • Now, slowly lift the straight leg up for about 5 inches off the ground. Stay in the position for about 10 seconds.
  • Bring this leg back to its starting position.
  • Do this at least 10 times for each leg every day.

7. Wall Sits:

This time you are not going to sit on the couch and worsen the pain. Try this instead!

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  • Stand with your back facing the wall. Leave 10 to 11 inches between you and the wall.
  • Lean towards the wall and ensure your back is flat against it.
  • Press your lower back to the wall and slide down until your knees are bent.
  • Hold on to this position for about 15 seconds and slowly slide up the wall.
  • Regular practice is a must to see effective results.

8. Seated Twisting:

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  • Sit cross-legged in the typical yoga fashion, with your back ramrod straight and your head high. Now adjust your legs so that one leg crosses over the other.
  • Then twist your body in that leg’s direction. Try to go as far as possible.
  • Feel the muscles in the sides of your back strain as you pull at them.
  • Hold on to the position. Now come back slowly and repeat the entire process in the other direction.


  • Stay away from doing it or exercise caution in case you tend to feel any pain in your hips.

See More: Benefits Of Brisk Walking

9. Push Ups:

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  • Lie down on your stomach.
  • Place your palms on both sides of your face and keep your toes pointed downwards.
  • Now slowly raise your upper body putting pressure upon your arms. Go up till your arms are straight.
  • Then go down and repeat the procedure.

10. Mountain Rise:

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  • Lie down on your back. Fold both your legs and bring them up.
  • Brace your arms on both sides and then raise the mid-section of your body.
  • Bring it down and then take it up again.

See More: Fun Ways To Exercise

Yoga has been attested as one of the best workouts for curing many ailments, including lower back pain, strengthening the core muscles or even curing irregular pregnancy. All of its success depends on how regularly you do it. Start practising today and live healthily!


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.