How To Relieve Lower Back Pain At Home: Top 5 Exercises

Not every case of lower back requires a trip to the doctor. In fact, I would argue that very few cases of uncomplicated lower back pain can be relieved from the comfort of your own home. You just have to know what to do. Gentle movement is the best thing you can do to relieve lower back pain at home. Use the following 5 exercises to relieve lower back pain without pills, injections or surgery.

The Top 5 Exercises To Relieve Lower Back Pain At Home

Movement is the BEST thing you can do to relieve lower back pain at home. The following exercises introduce gentle, pain free movement to relieve lower back pain and get you back on your feet. Perform each movement for a total of one minute (each side if necesary) for best results.

The Cat/Cow

This gentle movement takes your entire spine through flexion and extension. Be sure to keep this movement in a ‘pain free range’ stopping when you feel a pinch. You may notice that you can go further as your body starts to warm up.

Pelvic Rocks

Pelvic rocks is a more isolated version of the cat/cow that focuses only on your lower back. I love this movement because is also teached you how to control your pelvic movement for less impact on yoru spine. Laying on your back, flatten the arch of your lower back by rocking your pelvis backward. Exaggerate your arch by rocking pelvis forward. Keep in a pain free range.

Side Lying Twists

The cat/cow and pelvic rocks take your spine through flexion and extension. Side Lying twists introduce gentle rotate of your spine for lower back pain relief at home. This is an ACTIVE movement and not a static stretch so be sure to move in and out of each movement.

Windshield Wipers

This is another great way to introduce rotation into your spine for lower back pain relief. It incorporates hip movement to help with stiff hips as well. Lay on yoru back with your knees bent and feet slightly wider than your hips. Drop your knees to one side and then move to the other. It’s OK if your lower back comes up off the ground.

Child’s Pose

The Child’s pose is a yoga move that help to decompress the spine for less lower back pain. Starting on your hands and knees simple bring your hips back toward your heels. Reach to one side and the other for a good side body stretch. This movement can be difficult to perform if struggling with knee pain or arthritis so be careful when performing.

Gentle, pain free movement is the best way to relieve lower back pain at home. Using one, or all, of these movements will save you time and money by avoiding a trip to the doctor.

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Solving Pain With Strength: An Approachable, Step-by-Step Strength Program For Adults Limited By Joint Pain

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