Super easy exercises to relieve severe lower back painAbhijeet Christopher Loreng, Times Now Digital

Feb 26, 2023


​These exercises help you in strengthening your heart, lungs and blood circulation and are also helpful in losing weight. Jogging, swimming and cycling all can help you in your back pain. In the beginning, go for short sessions and build up stamina over time. If your back hurts while jogging, go swimming where your back gets the support of water. Avoid the strokes which twist the body.​

Credit: iStock

Bird Dog

This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Credit: iStock


This exercise is a very good exercise to release muscle tension in the back, increase flexibility and help soothe the affected muscles. To start, come in position while you are on your hands and knees. Keep knees hip-width apart. Pull your back upward and head drop forward. Hold for 5-10 seconds. You will feel a gentle feeling of relaxation. Get back to the starting point. Now, raise your head upward and let the pelvic area go down, curving the back down towards the floor. Hold for 5-10 seconds. Then return to the starting point.This can be repeated 15-20 times

Credit: iStock

Hamstring stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Credit: iStock

Knee to chest

Lie down on your back with bent knees and feet flat. Bring one knee close to the chest, keeping the other intact. Keep lower back pressed and smooth on the floor. Hold for 15-20 seconds. Release the knee and do the same with the other knee. Repeat this for 2-4 times with each leg.

Credit: iStock

Partial crunches

This exercise is considered very good for strengthening your back and stomach muscles. Lie down on the floor with feet flat and knees bent. Put your hands behind your head. Tighten your core and feel the pressure and try to raise your shoulders gently off the floor. Breathe out once you raise them. Don't try to push your neck with arms pressure. Go as much as comfortable and don't press unnecessarily.Hold for a second then slowly release your back down. Repeat 8-10 times.

Credit: iStock

Pelvic tilte

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back.

Credit: iStock

Press-up back extension

Lie on your stomach with your hands touching the floor. Push with your hands so your shoulders begin to lift off the floor and hold this position for several seconds. Repeat it several times. You could also lie in that position and read.

Credit: iStock

Wall sits

Stand 10 to 12 inches from the wall, then lean back and let your back rest against the wall. Slowly slide down until your knees are slightly bent, while pressing your lower back into the wall. Hold for a few seconds and then carefully slide back up the wall. Repeat it a few times.

Credit: iStock

Thanks For Reading!Next: Signs of sudden cardiac arrest you need to watch out