Lower Back Pain Remedies and Exercises

10 Effective Exercises to Beat Lower Back Pain


Are you fed up with frequent Back Pain?? Not sure how to get rid of it? Around 40% of people in this world are facing similar problem.

Lower Back Pain Causes

The main two triggers for this pain are –

  • Lack of mobility and
  • Lack of strength.

Continuously sitting at a desk or sleeping on a couch puts some pressure on the back causing the pain. Here are a few simple back exercises for the back pain to stretch and fortify your back and associated muscles.


Exercises for Lower back pain

Exercise is good to relieve your back of stress. Walking and running are fine. So, push yourself to do some little exercises.

  1. Wall Dog

Doing this exercise can extend the spine and stretch the chest and side muscles.

In this, you required a wall. Place your hands on the wall and bow like a dog, move your chest little towards the wall. Keep your elbows straight and pull your shoulder blades in toward your spine. Your chest will move a little toward the wall and shoulders will move back.

  1. Side Bend

Exercises for waist pain, Stand up straight with your arms at your sides and your feet, shoulder width apart. Know bend towards the right for 5X and relax. Then, bend towards the left for 5X and relax. And then bend your entire trunk at the waist as far as you can without straining. Hold this position for five seconds and slowly raise up.These are for waist pain exercise.

  1. Upper Back Stretch

Take a stool and sit on it with your head and back flat against the wall. Lift your arms and hold for five seconds. Lower your hands and repeat 5X times.

  1. Mountain Pose with Arms Up

Stand with your feet hip-width apart and parallel, legs straight, arms at your sides.

  1. Wide Wall Squat

In this, you can adopt stretches for lower back pain and to strengthen the hips and legs.

Stand with your back to the wall; bend your knees until thighs are parallel to the floor. Place your hands on the top of your thighs. Hold it for few breaths.

  1. Arms Clasped

Stand in a straight position, keep your feet parallel and clasp your hands behind you.

And then, rotate your body outwards and inwards. Hold this pose for 5 seconds.

  1. Cat and Camel

Put a posture like a cat and keep your neck straight. Now slowly turn your face towards the ceiling. Don’t push or force it. Repeat 5x times. This can relieve from constant lower back pain.

  1. Prone Leg Raise

  • Lie flat on your stomach
  • Lift one leg off the ground 2 feet into the air
  • Hold for 10 seconds
  • Relax
  • Repeat with opposite leg
  • Repeat the above steps five more times
  • Do three times per day
  1. Semi Sit Ups/Bridge Pose/Pelvic Tilts

If you have chronic back pain, follow this simple exercise.

  • Lie on your back
  • Raise you head and shoulders only off the floor
  • Hold for 10 seconds
  • Relax, returning head and shoulders to the floor
  • Repeat the above steps five more times
  • Do three times per day

      10. Lower Back Flexibility Exercise

Lie down on your back with bent knees and flattened feet. Bend your back such that your pubic bone points near the feet. Remain that way for 5 seconds and then let go. Compress your back; pull your navel to the floor until your pubic points to your head. Repeat it for three times.

Knee to chest stretch and knee roll exercises are also good for lower back pain. These poses can strengthen the back muscles and open the chest and shoulders. It can extend the spinal range.

If you’re suffering from back pain, repeat these exercises for few times. If you’re suffering from any kind of bone disorders like osteoporosis, consult your doctor before going for these exercises.

In addition to the above exercises, it is advisable for you to have Alpha Lipoic acid (ALA) as they  help in reducing your lower back pain. According to a study conducted by the University of Siena, Italy, it was observed that Alpha Lipoic acid (ALA) can help relieve lower back pain symptoms irrespective of their cause.

You can either have Alpha Lipoic Acid in your food or have Alpha Lipoic Acid Supplements to get rid of the pain.

So, what are you waiting for? Get..Set…Go..with the above exercises and the ALA supplement to get yourself relieved from the problem of lower back pain.

Share this with those who are seeking for lower back pain relief.

One thought on “10 Effective Exercises to Beat Lower Back Pain

  1. Lower Back Pain says:

    Regular basis morning walk and Yoga is beneficial in Back pain. The main issue about back pain is have no exercise. So keep yoga and keep healthy yourself.

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