The Best Workout for Lower Back Pain

Are you suffering from lower back pain? You don’t have to live with it! Effective exercises are here to help strengthen and loosen your lower back muscles. In this article, you will discover the best workout that can help you eliminate lower back pain.

Quick facts: Best Workout For Lower Back

  • ✅ Strengthening your core muscles is one of the best workouts for lower back pain relief, according to Harvard Health Publishing. Source: Harvard Health Publishing
  • ✅ Regular exercise can help reduce lower back pain, improve posture and prevent muscle weakness, according to the American Chiropractic Association. Source: American Chiropractic Association
  • ✅ Low-impact exercises such as cycling, swimming, and walking can be effective for lower back pain relief, according to the Mayo Clinic. Source: Mayo Clinic
  • ✅ Yoga can help build strength and flexibility, which can help prevent lower back pain and improve existing pain, according to WebMD. Source: WebMD
  • ✅ Resistance bands exercises are great for developing the muscles around the spine and can help reduce the risk of lower back injuries, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases


Lower back pain is a common problem amongst many people, especially those who live sedentary lifestyles. When it comes to dealing with lower back pain, exercise can be a great form of relief.

There are several exercises that can help to alleviate lower back pain and strengthen the muscles that are often strained due to bad posture or sitting for long periods of time. It is important to understand which exercises are best for lower back pain and how to properly perform them in order to ensure that you get the most out of your workout. By understanding what types of exercises can help reduce lower back pain, you can make sure you get the best results while also staying safe during your workout.

Causes of Lower Back Pain

Lower back pain can be caused by a wide range of conditions. It can be due to injuries, poor posture, repetitive movements, or a lack of core strength. In some cases, underlying medical conditions may be causing the lower back pain. It is important to understand the cause of your lower back pain before taking any further steps.

Poor Posture

Poor posture is one of the most common causes of lower back pain. When in poor posture, the body is not aligned correctly and can put unnecessary strain on the spine and muscles. This strain can cause pain and tightness in the lower back, but also in other parts of the body such as the neck or shoulders. Poor posture can also lead to decreased flexibility, range of motion, and balance, which can all contribute to chronic back pain.

Correcting posture requires focusing on alignment throughout your entire body. To do this, focus on:

  • Bringing your head up and tucking in your chin;
  • Keeping your shoulders down away from your ears;
  • Lifting your chest toward the ceiling;
  • Pointing your sternum toward your ribcage;
  • Engaging both core muscles as well as glutes.

Doing these exercises daily will help to train your body into better posture overall while reducing or eliminating lower back pain caused by poor posture.

Muscle Imbalances

Muscle imbalances, or weaknesses in specific muscles, can be a common cause of lower back pain. Often times, this is caused by poor posture, repetitive motions at work or in sport, and/or improper exercise techniques. Muscle balancing can help to reduce or eliminate lower back pain by targeting and strengthening weak areas of your core and the muscles surrounding your spine.

Exercises to consider include those that strengthen the abdominal muscles, improve rotation of the thoracic spine and hip flexors, and increase flexibility in the hips and hamstrings. Additionally, incorporating corrective exercises can help to identify movement compensations which can lead to more serious problems down the road. Adequate rest along with proper hydration are also important factors in helping to alleviate muscle imbalances-related lower back pain.

Weak Core Muscles

Weak core muscles are a major cause of lower back pain. Core muscles are the stabilizing and postural muscles in your upper, middle, and lower back. These muscles work together to maintain back posture while moving, twisting and bending. Research shows that people with chronic low back pain have weakened core and lumbar extensor muscles than those without chronic back pain.

The best exercise for strengthening core muscles is Pilates. Pilates is a form of exercise that focuses on building strength in the upper, middle and lower back, torso and abdominal area by using various movements with breath control. These exercises involve concentric (lifting) and eccentric (lowering) muscle contractions while using resistance such as weights or bands to help build strength in the key areas of your body that affect overall stability.

Additionally, performing specific stretches can further help improve your posture by lengthening short or tightened muscles in both the front and back of the body which will lead to increased mobility in the spine relieving low back pain over time.

Repetitive Movements

Repetitive movements play a significant role in causing lower back pain. Examples of this kind of movement are sitting for long periods of time, standing for long periods of time, lifting heavy weights repetitively, running or jumping on hard surfaces, and any other type of physical labor that requires the same motions to be repeated over and over again.

These types of motions tend to put immense strain on the lower back muscles as they are not designed to handle large amounts of weight or pressure being placed on them repeatedly. When these muscles become overworked they can become strained or pulled leading to inflammation and pain in the lower back region.

It is beneficial to limit the amount of repetitive movements that you do throughout the day and focus instead on stretching and strengthening exercises for your lower back muscles in order to prevent lower back pain from occurring or becoming worse.

Types of Exercise

Exercise can be a great way to alleviate lower back pain and help you move better. Depending on the intensity of your pain, you may want to focus on low-impact exercises that strengthen your core and improve your posture.

This article will discuss various types of exercises that can help alleviate lower back pain and improve mobility:


Stretching exercises are often recommended as one of the best types of exercise to help manage lower back pain. Stretching helps to elongate the muscles, ligaments and tendons in the lower back, thereby reducing tension and stiffness.

It’s important to work on stretching with both dynamic (constantly moving) and static (holding a position for an extended period) movements. Dynamic movements may include walking—which helps to loosen up the lower back while also increasing blood flow—or plank pose – which helps to strengthens both core and gluteal muscles. Static stretching exercises involve holding a stretch for a longer period of time, as well as deep breathing which can help increase flexibility even further.

Popular stretches for lower back pain include:

  • Standing quadriceps stretch
  • Seated spinal twist stretch
  • Prone cobra stretch
  • Reclining big toe pose

and more!


Strengthening your lower back helps you maintain a healthy posture and reduces the risk of future injury. Exercises that target the core muscles, hips, and glutes are essential for building strength.

Core workouts such as planks, crunches, bridges, and side-lying leg raises help build strength in the smaller stabilizing muscles around your spine. Other exercises for lower back pain can include stability ball exercises with bent-knee hip raises or leg curls, Dumbbell rows and lat pulldowns. Pilates focuses on strengthening the deep core muscles of the torso which can help stabilize and reduce strain on your lower back.

These exercises should be done with proper form in order to reduce injury risk. Additionally, always make sure to stretch before each exercise session in order to prepare your body and warm up the muscle groups you will be targeting.

Low Impact Cardio

Low impact cardio exercises are an ideal choice for people suffering from lower back pain as they offer a range of benefits without increasing the amount of pressure put on the lower back.

Examples of low impact cardio activities include swimming, walking, cycling and using an elliptical machine. These gentle forms of exercise help build strength and flexibility in the muscles which can help to ease the pain caused by lower back problems. Additionally, performing low impact cardio activities carries a lower risk of injury than high-impact exercise such as running or jumping. This type of exercise is also beneficial for increasing cardiovascular health and improving overall fitness levels.

Low impact cardio exercises should be performed regularly in order to achieve lasting benefits and to reduce the risk of injury or further complications caused by lower back problems.

Workout for Lower Back Pain

Lower back pain is a common problem experienced by many people. Fortunately, there are ways to prevent or reduce lower back pain with the right exercises. Proper exercise can help strengthen the muscles in the lower back and reduce inflammation. Therefore, it is important to understand the best workouts for lower back pain.

Let’s explore the kinds of exercises that can benefit those with lower back pain:


Warm-up exercises are essential before beginning any exercise program and are an important part of a workout routine for lower back pain. A warm-up helps to increase blood flow to the muscles, increases body temperature, and helps to loosen up tight muscles in preparation for the workout ahead.

Warm-up exercises can include:

  • A light aerobic activity such as walking or biking for 5-10 minutes.
  • Stretching exercises such as yoga poses or dynamic stretches.
  • Foam rolling.

Doing a warm-up before strenuous activity can help reduce the risk of injury during your workout.


Stretching is one of the most important components when it comes to lower back pain. Keeping the muscles in your lower back loose and limber can help reduce tension, minimize inflammation and improve mobility.

Some stretches you can do include the cat-camel pose, child’s pose, cobra pose, hamstring stretch and piriformis stretch. Each of these should be held for at least 30 seconds.

Other stretches include light wall squats or a modified plank which includes the use of a foam roller or stability ball to provide support under your hips. It’s also important to not overstretch as this can cause more strain on your already weakened muscles.

Taking regular breaks throughout the day and performing gentle stretching exercises can help ease lower back pain dramatically over time.


Strengthening exercises for lower back pain are an important part of a complete rehabilitation program. These exercises are designed to increase the strength and stability of your lower back muscles which can help reduce the risk of future injury and pain.

To properly strengthen your lower back, it’s important to choose exercises that target all the different parts of your core muscles, including the abs, hips, glutes, and lower back. Common strengthening exercises include planks, bridges, bird dogs, deadlifts and superman lifts.

Remember to start slowly with low resistance and gradually progress as you become stronger. It’s also important to maintain proper form when completing these strengthening exercises in order to maximize results and minimize any potential risks associated with incorrect technique.

Low Impact Cardio

Low impact cardio is a type of exercise that can be beneficial for those dealing with lower back pain. It’s designed to reduce tremendous pressure on the lower back while improving your overall cardiovascular health and fitness. Low impact exercises are movements that keep one foot on the ground at all times, providing a gentle way to work out and ensure no undue tension is placed on the spine.

Examples of low impact cardio exercises include:

  • Walking
  • Swimming
  • Cycling
  • Elliptical training

Gentle stretching as part of your workout can also help alleviate lower back pain due to its ability to improve flexibility and connective tissue health. As with any exercise routine, it’s important to talk with your doctor or physical therapist about the best type of exercise for you and be sure to modify any movements as needed based on your individual needs and pain levels.


Physical activity and exercise have been found to be beneficial for individuals suffering from lower back pain. However, it is important to consider the duration and intensity of the exercises and activities you perform when trying to reduce the symptoms of lower back pain.

Swimming, stretching, and core-strengthening exercises can be especially beneficial for relieving pain in the lower back. For those who experience acute flare-ups, yoga or Pilates classes can help you develop body awareness to reduce strain on your lower back. Additionally, regular physical activity, such as walking or cycling, can help manage chronic cases of lower back pain.

Finally, it is important to know your boundaries—listen to your body’s cues and always stop an activity if it worsens your condition.

FAQs about: Best Workout For Lower Back

Q1. What is the best exercise for lower back pain?

A1. The best type of exercise for lower back pain is low-impact aerobic activity, such as walking, swimming, and cycling. Strengthening exercises, such as yoga and Pilates, can also help improve your back symptoms.

Q2. What should I avoid if I have lower back pain?

A2. If you have lower back pain, it’s best to avoid activities that involve heavy lifting, twisting, or jerking motions. It’s also important to avoid activities that put too much stress on your back, such as running and jumping.

Q3. How often should I do exercises for my lower back?

A3. If you have lower back pain, it’s best to do exercises for your back two to three times a week. Be sure to give yourself a day of rest between workouts to allow your muscles to recover.

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