Exercises To Help Strengthen Your Back And Reduce lower Back Pain

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Experts state that 70% of the population will experience lower back pain at some point in their lives. This back pain may be due to injury, poor posture, or any number of other causes.

While most people believe that resting their back is the fastest way to heal back pain, medical professionals will tell you that in most cases, exercise is the best way to reduce your back pain and may even help you heal faster.

Gentle exercise can help prevent further injury. In order to help strengthen your back, ease pain, and prevent further injuries, exercises should include those that strengthen your abdominal, leg, and hip muscles, as strengthening these areas of the body gives much needed support to your back.

Here are some simple exercises you can do at home:


Walking strengthens your leg muscles and hips, which is extremely important in helping to maintain back health or to alleviate back pain. While people already suffering from pain in their lower back may find walking painful at first, keeping to a walking program will eventually provide relief.

Start slowly and walk just a few minutes until your legs become stronger and your stamina increases. Then slowly increase the amount of time you walk, a minute or two at a time.


Swimming also provides wonderful exercise to help relieve back pain as long as you don’t try any strokes that require you twist your body.

Wall Sits

Stand with your back pressed against a wall, and then slowly bend your knees. Get as close to a sitting position as possible, while keeping your back flat against the wall, and hold this position for 15 or 20 seconds.

Over The Door Stretches

Often the cause of lower back pain is the compression of the disks in lower back. This can occur when people sit or stand in one spot for long periods of time. Any exercise that stretches your back while strengthening your stomach muscles can help to relieve back pain.

To do over the door stretches, all you need is an open doorway. Stand in front of the doorway and then raise your hands above your head and reach as far over the door frame as possible, while at the same time tightening your stomach muscles. Hold for a count of ten and then slowly relax. Repeat the process 10 or 15 times.

Bird Dog

The bird dog is another great exercise for back pain relief. Get down on your hands and knees and with your hands flat on the floor at about shoulder width. Then extend one leg out behind you and gently lift it upward until you feel your muscles in the back of your thighs and buttocks stretch. Hold for a count of 15 or 20 and then slowly lower the leg and repeat with the other leg. Repeat this exercise a half dozen times.

Knee To Chest

Lay flat on your back on the floor with your knees bent and feet flat on the floor. Slowly raise one knee as close to the chest as possible and hold to the count of 10, then slowly lower your foot back down to the floor and bring the other leg up close to your chest. Again you are going to want to repeat this exercise at least a half dozen times.

Pain Reduction Takes Time

The one thing that you will need to remember is that your lower back pain is not going to disappear overnight. It can take weeks and even months to strengthen the surrounding muscles. This can often lead to feeling as though the exercises are not doing any good for your pain or your overall condition, but staying the course and continuing to exercise will have those beneficial results that you are looking for.

However, if the exercising is making the pain more severe, please contact your doctor immediately, as there may be more going on than was initially thought.

Keep in mind that using exercise as a way to reduce and eliminate lower back pain, and prevent further complications down the road, is an extremely healthy choice, as it can, and often does, reduce your reliance on pain medications, and may prevent the necessity for surgery for certain conditions.

In the end, the better and stronger your back feels, the healthier you will feel overall.

Will An Inversion Table Help Lower Back Pain?

For some people who suffer from lower back pain, especially those who have compressed discs or suffer from sciatica, an inversion table may prove helpful. However, these tables are not meant for everyone.

People with certain heart or eye conditions and other medical problems should not use one of these tables. If you are considering using an inversion table then speak to your doctor and make sure that using one will be safe for your health.

Do you struggle with lower back pain? Have you found it difficult to get relief?

About Martie Lownsberry

Martie Lownsberry lives in the United States, in the Northern lower peninsula of Michigan on a 7 ½ wooded lot just outside of a small town with the love of her life Vito, their two dogs, a number of Chinchillas, and at times some of their grown children. She is a professional Internet article writer and has written for many different clients both on websites and privately on a variety of subjects. You can read more at martielownsberry.com


  1. Thanks for the handy exercise summary.

    I also recommend hip flexor stretches, especially if you have lower back pain when standing.

    • I’m glad you enjoyed the article Dr. Lavine. I will definitely check out the hip flexor stretches you mention, as anything that can help with lower back pain is helpful and good to know.

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