Best exercises to reduce lower back pain

Oct 13, 2025 Aanya Mehta

Bird Dog Exercise

On hands and knees, extend one arm and the opposite leg simultaneously. This improves balance, strengthens core and back muscles, and reduces strain. Source: unsplash

Bridge Pose

Lie on your back, lift your hips, and hold. Bridges strengthen glutes and core muscles, supporting the lower back and improving posture. Source: unsplash

Cat Cow Stretch

This yoga inspired stretch alternates between arching and rounding your back, improving spine flexibility and relieving tension in lower back muscles. Source: unsplash

Child's Pose

Kneel and stretch your arms forward while lowering your torso. This stretches the spine, hips, and shoulders, helping relieve lower back discomfort. Source: unsplash

Knee to Chest Stretch

Pull one knee at a time toward your chest while lying down. This gently stretches the lower back, reduces tension, and eases stiffness. Source: unsplash

Pelvic Tilts

Lying on your back with knees bent, gently tilt your pelvis upward and release. This strengthens the lower back and core, reducing stiffness. Source: unsplash

Seated Forward Bend

While seated, stretch forward to touch your toes. This stretch improves flexibility of the lower back and hamstrings, reducing pressure on the spine. (Source: Healthline) Source: unsplash

Standing Hamstring Stretch

Standing with one leg forward and leaning gently, you stretch hamstrings and lower back muscles. Tight hamstrings often contribute to lower back pain. Source: unsplash

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