How to Fix Lower Back Pain – 5 Simple Exercises for Relief

Lower back pain is one of the most common issues people face, especially due to poor posture, long hours of sitting, or weak core muscles. The good news is that you can relieve discomfort and strengthen your back with simple exercises you can do at home.

1. Cat-Cow Stretch

This gentle yoga pose improves flexibility and reduces stiffness.

Start on your hands and knees.
Inhale, arch your back, and lift your head (cow).
Exhale, round your spine and tuck your chin (cat).
Repeat for 10–15 reps.

2. Pelvic Tilts

Strengthen your lower back and core.

Lie on your back, knees bent, feet flat.
Tighten your abs and press your lower back into the floor.
Hold for 5 seconds, release, and repeat 10–15 times.

3. Child’s Pose

A relaxing stretch to relieve tension.

Kneel on the floor and sit back on your heels.
Reach your arms forward and rest your forehead on the ground.
Hold for 30 seconds to 1 minute.

4. Knee-to-Chest Stretch

Helps release tight muscles and improve blood flow.

Lie on your back and bring one knee to your chest.
Hold for 20 seconds, then switch legs.
Repeat 2–3 times per side.

5. Bridge Pose

Strengthens your glutes and lower back.

Lie on your back with knees bent and feet flat.
Lift your hips toward the ceiling, hold for 3–5 seconds, then lower.
Repeat for 10–12 reps.

Why These Exercises Work

These movements improve flexibility, strengthen core muscles, and reduce tension in your lower back – all essential for lasting relief.

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