Low back and back pain is very common due to reasons such as poor posture, sitting in one place for long periods of time, muscle strain, osteoarthritis, etc.

Exercise is an effective way to deal with this type of pain. It is a good idea to perform them every day to maintain a stable muscle tone. However, if you skip a training day, you should not make up for it with twice as many repetitions because of the risk of the opposite effect.

Suitable exercises for back and lower back pain

To help relieve pain and restore comfort, you may find the following exercises helpful for low back pain and back pain:

Cat-cow exercise

With this exercise, you will effectively stretch and strengthen the spine.

Start with a four-legged pose with your knees and hands on the floor, and your palms should be just below your shoulders.
Take a breath for 2-3 seconds, arch your back up (like a cat) and try to see your belly button.
Exhale, lower your belly and lift your head up (like a cow).
Do a few repetitions of both elements and after a break of 1 min. another set.

The exercise relieves low back pain and spinal tension.

Exercise bird-dog

It can strengthen the muscles supporting the spine, relieve back pain and tone the whole body.

Assume the starting position as in the cat-cow exercise. Your knees should be below your hips and your palms should be below your shoulders.
Extend your right arm forward and your left leg back at the same time.
Hold this pose for a few seconds and return to the starting pose.
Repeat the same with the opposite leg and arm.

The important thing is to withdraw and retract the arm and leg slowly.

Stretching from knees to chest

This exercise is gentle and can be done to stretch the muscles of the lower back.

Lie on your back, bend your knees, and rest your feet on the floor.
Slowly bring one knee to your chest, lock your arms around it.
Stay in the position for a few seconds, then return to the starting position.
Repeat the same with the other leg.

Exercise helps to relieve tension in the lower back.

Exercise with sliding legs

Assume a supine posture with legs bent.
Straighten one leg slowly, sliding it across the floor.
Return the leg to the starting position and then slide the other one.

The exercise will be beneficial for strengthening the musculature around your spine.

Pelvic tilt

This exercise is very easy and can improve posture and strengthen the musculature in the lower back.

Assume the starting posture by lying on your back, bending your knees and resting your feet on the floor.
Arch the lower back and push up the abdomen.
Stay in the pose for a few seconds and relax.
Try to push your pelvis up slightly, but without pulling it off the floor, while tightening your abdominal and gluteal muscles.

Exercise for lifting arms and legs

Assume a supine position on your stomach and stretch your arms forward.
The legs should be relaxed.
Take a breath and try to lift your arms and legs at the same time.
Lift your head slightly, looking forward.
Hold the breath and posture for about 3-5 sec.
Exhale and resume your starting position.

After resting for a few seconds, repeat for 15 reps in 2 sets.

Belly presses

These are exercises for back pain that increase the tone of its musculature.

Lie on your stomach, placing your hands under your shoulders.
Press up with your hands, lifting your upper body off the ground.
Hold the posture and after a few seconds resume the starting position.

You can repeat the exercise several times.

Regular practice of exercises for low back pain combined with massage can be extremely beneficial.

Who are they suitable for

There are various exercises to strengthen, decompress and stretch the back muscles and relieve back tension, suitable for application for all ages and health conditions.

In cases of more specific chronic diseases, it is wise to seek the advice of a specialist.

Is it normal to feel pain during exercise

When well chosen and correctly performed, exercises for back and low back pain will relieve the pain without causing discomfort.

You may feel your body differently when you start, but you will not have any serious physical concerns. You will be able to do the exercises even if you have not been active in sport before. They can also be useful as supportive therapy after medication treatment.