Best Exercises For Sore Lower Back

Best Exercises For Sore Lower Back


Dealing with a sore lower back can be incredibly frustrating and debilitating. Whether it’s caused by poor posture, a sedentary lifestyle, or an injury, finding relief is crucial to restoring your quality of life.

While rest and pain medication can provide temporary relief, incorporating targeted exercises into your routine can help strengthen the muscles supporting your lower back and alleviate discomfort in the long term.

In this article, we will explore the best exercises for a sore lower back, focusing on stretches and strengthening exercises that can be easily incorporated into your daily routine.

Stretches for a Sore Lower Back

Stretching can help relieve tension and tightness in the muscles surrounding the lower back, providing you with immediate relief from discomfort.

1. Child’s Pose

This gentle stretch helps elongate the lower back and increase flexibility.

How to do it:

  • Kneel on the floor with your knees hip-width apart and your toes touching.
  • Lower your hips onto your heels and walk your hands forward, lowering your chest towards the floor.
  • Hold the stretch for 30 seconds to 1 minute, breathing deeply.

2. Cat-Cow Stretch

This stretch involves moving the spine through flexion and extension, providing relief for your lower back.

How to do it:

  • Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
  • Arch your back upwards, tucking your chin towards your chest (cat pose).
  • Reverse the position by allowing your belly to drop towards the floor while lifting your head and tailbone (cow pose).
  • Repeat the movement for 1 minute, focusing on deep breathing.

Strengthening Exercises for a Sore Lower Back

Strengthening exercises help stabilize and support the muscles surrounding the lower back, preventing future episodes of soreness and discomfort.

3. Bird Dog

This exercise targets the core muscles, including those in your lower back, to improve stability and prevent further pain.

How to do it:

  • Start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
  • Extend your right leg behind you while simultaneously lifting your left arm forward.
  • Hold for a few seconds, then lower back down and repeat on the opposite side.
  • Do 10 repetitions on each side, focusing on maintaining balance and stability throughout.

4. Bridge Pose

This exercise strengthens the muscles of the lower back and glutes, promoting stability and relieving pain.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press your feet into the ground, engaging your glutes and lifting your hips off the floor.
  • Hold the position for a few seconds, then lower your hips back down.
  • Repeat for 10-12 repetitions, focusing on maintaining proper form.

Additional Tips for Relieving Lower Back Pain

In addition to incorporating the exercises mentioned above into your routine, there are several other tips that can help alleviate and prevent lower back pain:

5. Maintain good posture

Improving your posture can reduce strain on your lower back. Be mindful of how you sit, stand, and move throughout the day.

6. Take breaks from sitting

Prolonged sitting can exacerbate lower back pain. Take regular breaks to stretch and move around to relieve tension.

7. Use proper lifting techniques

When lifting heavy objects, always use your legs and avoid twisting or jerking motions that can strain your lower back.

8. Incorporate low-impact exercises

Engaging in activities such as swimming, walking, or yoga can help improve overall strength and flexibility, reducing the risk of lower back pain.

9. Apply heat or cold therapy

Alternating between hot and cold treatments can help reduce inflammation and alleviate soreness in your lower back.

Frequently Asked Questions (FAQs)

1. Can I exercise with a sore lower back?

If your pain is severe or accompanied by other symptoms, it’s essential to consult a healthcare professional before starting any exercise routine. However, in most cases, gentle stretching and strengthening exercises can be beneficial for a sore lower back.

2. How often should I do these exercises?

It’s best to start slowly and gradually increase the frequency and intensity of your exercises. Aim for at least 2-3 sessions per week, allowing for rest days in between to prevent overexertion.

3. Are there any exercises I should avoid with a sore lower back?

Avoid exercises that aggravate your pain or put excessive strain on your lower back. This may include heavy lifting, high-impact activities, or exercises that involve repetitive twisting or bending.

4. How long does it take for these exercises to relieve lower back pain?

The duration of relief can vary depending on the severity of your pain and how consistently you perform the exercises. Some individuals may experience relief within a few days, while others may require several weeks of consistent practice.

5. Can I do these exercises if I have a pre-existing condition, such as a herniated disc?

If you have a pre-existing condition, it’s crucial to consult with a healthcare professional before attempting any new exercises. They can provide personalized guidance and modifications to ensure your safety and prevent further injury.

6. Can yoga help with a sore lower back?

Yes, yoga can be an excellent way to stretch and strengthen the muscles surrounding the lower back. However, it’s essential to choose poses that are suitable for your level of comfort and ability, avoiding any that exacerbate your pain.

7. How long should I hold each stretch?

For static stretches, such as the Child’s Pose or Cat-Cow stretch, aim to hold the position for 30 seconds to 1 minute. This allows the muscles to lengthen and relax effectively.

8. Should I stop exercising if my lower back pain worsens?

If your pain worsens during or after exercise, it’s essential to listen to your body and take a break. Continuing to exercise through increasing pain can lead to further injury and delay the healing process.

9. Can weightlifting help with lower back pain?

Weightlifting, when performed with proper form and technique, can help strengthen the surrounding muscles, reducing the risk of lower back pain. However, it’s essential to start with light weights and gradually increase intensity under the guidance of a trained professional.

10. When should I seek medical attention for my lower back pain?

If your lower back pain is severe, persistent, or accompanied by other symptoms such as numbness, tingling, or difficulty walking, it’s crucial to seek medical attention. These may be signs of a more serious underlying condition that requires prompt treatment.


A sore lower back can significantly impact your daily life and productivity. By incorporating stretches and strengthening exercises into your routine, you can alleviate discomfort, improve flexibility, and prevent future episodes of pain. Remember to start slowly, listen to your body, and seek professional guidance if needed. With consistency and patience, you can achieve a stronger, healthier lower back.

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