Exercises for treating lower back pain (with pictures)

Lower back pain is one of the most common health problems today, affecting people of all ages due to modern lifestyles characterized by prolonged sitting and lack of physical activity. This pain can impair the ability to perform daily tasks normally, negatively impacting quality of life.

While rest may seem like a temporary solution, appropriate exercise is one of the best ways to alleviate and prevent lower back pain and improve the strength and flexibility of the muscles supporting the spine. In this article, we'll review a set of simple and safe exercises that can be done at home, emphasizing the importance of performing them calmly and regularly.

Stretching Exercises to Relieve Lower Back Tension
Muscle tension is a major cause of lower back pain, especially for those who spend long hours sitting. Stretching exercises help relax tight muscles and improve blood flow to the back, gradually reducing pain.

One beneficial exercise is bringing your knees to your chest. This exercise helps reduce pressure on the lumbar vertebrae and provides a feeling of comfort to the back. The exercise is performed by lying on your back with your knees bent and then gently bringing them towards your chest, while maintaining deep, regular breathing for a few seconds.

The seated lower back stretch is also a suitable option for relieving stiffness, especially after a long day at work, as it helps increase muscle flexibility and improve sensation.

Strengthening Exercises for the Muscles Supporting the Spine
In addition to stretching, strengthening exercises play a crucial role in protecting the lower back from recurring pain. Strong muscles surrounding the spine act as a natural support, reducing the pressure on the vertebrae during daily movement.

The bridge exercise is a safe exercise that helps strengthen the lower back and pelvic muscles simultaneously. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Then, gradually raise your pelvis until your body is in a straight line, holding for a few seconds before slowly returning to the starting position.

With consistent practice of this type of exercise, the muscles begin to regain their strength, reducing fatigue during prolonged standing or walking.

Exercises to Improve Flexibility and Daily Movement

Flexibility is essential for maintaining spinal health, as it helps reduce stiffness and lower back pain and improves smooth movement. Gentle movement exercises help activate the vertebrae and prevent muscle stiffness, especially in the morning or after long periods of rest.

A common and beneficial exercise is the cat-cow pose. This exercise gradually and synchronizedly moves the spine in conjunction with breathing. It is performed on the hands and knees, arching the back upwards and then slowly lowering it downwards. This helps relieve tension and improve comfort.

These exercises contribute to improved balance and flexibility and are suitable for most people when performed without strain or sudden movements.

Lower back exercises are an effective way to support spinal health and alleviate associated pain, especially when practiced regularly and correctly. With patience and consistency, a gradual improvement in pain levels and mobility can be observed.

It is always important to listen to your body's signals and stop any exercise that causes sharp pain. Consult a specialist, such as Dr. Mohamed Qoura, a leading doctor for treating persistent pain symptoms. Make these exercises a simple part of your daily routine, and you'll find that back care begins with small but impactful steps in the long run.

Dr. Mohamed Koura is here to assist you using the latest therapeutic techniques, including thermal radiofrequency and laser treatments for spinal pain without surgery—book your appointment now from here.