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4 Exercises For Lower-Back Pain Relief

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Whatever the cause is, lower-back pain can disable you for however long it remains. It can even prevent you from doing your usual exercising regime or simply bending down to pick up something.

Here are 4 simple exercises to help you reduce and eliminate the pain.

1. Piriformis Stretch

  • Lay on your back, bend your knees, and place your feet flat on floor.
  • Place your right ankle on your left knee and pull your left thigh toward the chest.
  • Hold for 30 seconds.
  • Repeat on the other side.

You should feel your lower back and buttocks stretching in this pose, which reduces the back pain.

2. Seated Hip Stretch

  • Sit down with your legs outstretched.
  • Bend your right knee and cross it over your left leg, which is straight.
  • Now keep your back straight and tug your right knee towards your chest.
  • Hold for 30–60 sec.
  • Repeat on other side.

3. Pigeon Pose

  • Sit in the dog pose.
  • Bring your right knee forward and bend it outward, making sure the outside of your shin rests on the floor.
  • The left knee should be stretched backward.
  • Hold for 5–10 breaths.
  • Repeat on other side.

4. Self-Trigger Point Therapy

Here, you can use a tennis or lacrosse ball to apply pressure on your lower back.

  • First, locate the point of pain, place the ball under that point, and keep it pressed against the floor.
  • Hold for 30–60 sec.
  • Then, shift to another spot.
CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

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403 comments
MaureenClay
MaureenClay 5pts

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Judy Currie
Judy Currie 5pts

No forward folding with bulging disk!!!! Great advice.

Joyce Moechoen
Joyce Moechoen 5pts

thx i do thesewhen i go to sleep and in the morning sometimes in between when i have more time

Ralph Dykstra
Ralph Dykstra 5pts

Been doing all these poses for YEARS! Good advice! Connie

Susie Copeland
Susie Copeland 5pts

Always be sure you don't have back pain due to bulging discs cause forward bending is horrible for you. I really do recommend the back bends daily.

Amanda Slack
Amanda Slack 5pts

Thanks! I'll def try that at home! I hope that will help my back pains.

Ka Thao
Ka Thao 5pts

Pheng Cha here you go old man

Cinthia Avina
Cinthia Avina 5pts

if your back is still bothering u. We have a lady that we go to n she is wonderful and fixed Hugo siatic nerve. Let me know \U0001f600 Elisabeth Esparza

Vic Medrano
Vic Medrano 5pts

After excercise drink firstvitaplus juice...lower back pains usually associated to kidney disease.

Wendy Danner Fields
Wendy Danner Fields 5pts

Yes, at this point in my bodies decline, I risk popping, cracking, pulling...causing more pain

Wendy Danner Fields
Wendy Danner Fields 5pts

I used to be very limber n work out daily. I did those type of stretches from 16 yrs old till 50 N my back got worse n worse over the years. I hurt more, do less, weigh more, hurt more. So maybe i would have gotten worse quicker had i not done it. Now, i risk my many ddd disk popping out of place, pulling on my cervical joinrs wrong....not being able to get up out of position. BUT LOTS CAN BE SAID ABOUT FOLKS WHO PRAY IN THAT ON KNEES... A FEW TIMES DAILY STRETCHING WHILE RELAXING HAS TO BE GOOD

Pakiza Nawaz
Pakiza Nawaz 5pts

Noor Jaghlit I hope your back is better than before \U0001f618

Ian Quinn
Ian Quinn 5pts

Good stuff but photo has six not four stretches? All of them are cool but just thought that's was funny.

Leti Reed
Leti Reed 5pts

I do these for my shoulder pain. Guess they work for everything lol

Anna Holmes
Anna Holmes 5pts

Not when your back pops in any position

Keshav Kumar Chauhan
Keshav Kumar Chauhan 5pts

😺 Duh🎎 komen🔔 Keshav🌱 Kumar🐍 Chauhan🐑 di🐯 bawah🐭 Jolene😹 Votoupal😠 Cosper🐰 mulu:* Gk terasa jam 10 Ayurveda :D Wednesday : 21 - October - 2015 :3 Add Close Broo..! Ayurveda -_- Robot telat kurang lebih 19 menit :D 15 detik :v ♥ Robot like by Keshav Kumar Chauhan

Ayurveda
Ayurveda 5pts

Thanks! :) Michelle Field

Ayurveda
Ayurveda 5pts

Glad they were helpful! Yoli Toledo Juan :)

Yoli Toledo Juan
Yoli Toledo Juan 5pts

Great movements to stretch those back muscles. I have had back problems for over twenty five yrs and these poses have really help me.

Kelly Mann
Kelly Mann 5pts

My back hurts now..lexi and jewel tried to ride it like a horse lol

Robin Jorah
Robin Jorah 5pts

I've been doing this, still not feeling better