12 exercises for the lower back

The child’s pose is well known in the yoga world, as it helps to gently stretch the muscles of the lower back. It is perfect for relaxing this area when it is sore and making it more flexible, so you just have to follow these steps:

1. Get down on the floor, propped up on your hands and knees and sitting on your heels. The hands should be under the shoulders and the knees under the hips.
2. Extend your arms forward; The palms of your hands should be on the ground, your head low, and your chest low to fully stretch your back.
3. Hold the pose for 20-30 seconds.

We advise you to discover more Yoga postures for the back.

Lower back twist is a perfect stretch for stretch lumbar and glutes, muscles that can affect back pain because they tighten in response to such discomfort.

1. Lie on your back on a mat; keep your feet flat and your knees slightly bent. Extend your arms on the ground in a T-shape.
2. With your back flat to the ground, immobile, just turn your knees to one side. Remember to do it little by little.
3. Stay in this position for 20 to 30 seconds before returning to the starting point.
4. From the starting point, repeat the exercise to the opposite side. Holding you in a twist for another 20 or 30 seconds.

The cat or cow pose is a dynamic exercise that allows you to move all the muscles in your lower back. Thanks to it, you will stretch the contracted muscles and you will relieve their inflammation quickly and easily.

1. Get on all fours on the floor, with your knees and hands supported. The hands should be placed under the shoulders, the knees under the hips, and the spine parallel to the floor.
2. Starting from the initial position, arch your back as if you wanted to form an arch in the central part, between the shoulder blades, as if you were a cat.
3. Keep your back hunched for 5 seconds.
4. Next, relax your muscles, lowering your stomach as you arch your lower back down for an additional 5 seconds.
5. Repeat the exercise 12-15 times.

If you suffer from low back pain, you may have noticed how your pelvic area is more rigid and immobile than usual. For this reason, it is important to perform pelvic tilt and flex in a gentle way, as these will allow you to regain mobility in that area and reduce, in turn, lower back pain.

1. Lie on your back on a mat, with your feet flat and your knees bent.
2. Raise your buttocks about 5cm off the ground and hold this pose for 5-10 seconds.
3. With your pelvis elevated, try to relax your lower back. To make the posture neutral, place your hands stretched out under your back. Squeeze your abdomen and glutes while keeping your back flat on the floor and your pelvis tilted upward.
4. Then relax the area by resting your buttocks on the floor again.
5. Make between 12 and 15 repetitions of this exercise.

This exercise is a variant of the pelvic tilt, but is more focused on reduce low back pain practically immediately. To do this, we recommend using a flexible ball:

1. Lie on your back on a mat, with your feet flat and your knees bent.
2. Place a flexible ball just below the sacrum to help you balance.
3. Pivot on the ball moving back and forth or with lateral movements, from left to right, gently moving your spine and pelvis.
4. You will notice how, with each movement, pain in the lumabres decreases notably.

One of the best exercises to stretch the lower back It is this, because the elevation of the knees to the chest is very simple to perform and helps to lengthen and relax the muscles that are contracted in the lumbar area. In this way, you will relieve lower back pain quickly and you can strengthen your lower back.

1. Lie on your back on a mat, with your feet flat on the floor and your knees bent.
2. Place your hands resting behind the knees or on the kneecap.
3. Gently bring your knees towards your chest, helping you with your hands.
4. Stay with your knees on your chest for 20 to 30 seconds and return to the starting position, relaxing your muscles.

One of the best exercises to strengthen the lumbar back is this, since the rotation of the spine will allow you gain muscle strength in the back. To do it correctly, follow these steps:

1. Sitting on the floor with your legs slightly bent, hold a ball.
2. With your arms outstretched or tucked in but always very tense, begin to move the ball to one side and to the other.
3. Do the movement little by little so as not to damage your spine. When you feel yourself reaching the top, head to the other side.

This other article on How to relieve lower back pain may be most helpful to you.

For gain muscle strength In the entire abdominal and lumbar part, the plates are the best option. This exercise is not focused on eliminating discomfort, but on preventing them from reappearing, as keeping your back and lumbar area strong will keep you from back pain:

1. Lie on your stomach, with your forearms flat on the floor.
2. Get up, resting the balls of your feet on the ground and keeping your abdominal area taut for balance.
3. The idea is that the back is completely straight, like an iron, so you should avoid lowering the gluteus or raising it too much.
4. Stay in this position, with a tight abdomen, for 15 seconds.
5. Practice the planks daily and you see increasing intensity, holding for 30 or 45 seconds.

This exercise allows you coordinate breathing with the heel movement while keeping your back stretched, taut and reinforced. Thanks to this, you can free yourself from accumulated tension in areas such as the lower back, making it ideal for relieving persistent back pain. You will have to lean on a stool or low table and follow these steps:

1. Stand in front of the stool or table and rest your hands on the base. Keep your feet flat on the floor and your legs slightly open.
2. Raise your heels as you bring your head toward your chest, slightly arching your back.
3. Keep your shoulders relaxed, avoiding putting your body weight on them.
4. Alternate the movement with the starting position by breathing deeply.
5. Repeat the heel lift 12-15 times.

This simple exercise allows you to fully stretch your back, which is why it is recommended to do it daily if you want to relieve tension in the lumbar area, gain flexibility and strengthen the spine.

1. Stand up with your legs slightly open.
2. Take a deep breath, stretching your arms up, and exhale relaxed, bringing your hands to the ground.
3. Hold in this position, bringing your chest closer to your thighs and with your back as hunched as you can, until you feel the force of the stretch. You can slightly bend the knees to help you bow.
4. After 20 to 30 seconds, slowly get up, placing the vertebrae one by one in an upright position.

It is important to try to touch the ground, but stay as far as your back allows. Performing this exercise daily you will see that you will gain flexibility and each time you will be a little closer to resting your hands on the ground. These 7 Weightless Exercises for the Back will also help you relieve pain quickly.

With the help of a stick (it can be a broom or mop), you can perform a good stretch of the muscles that will help you align the spine and work the lumbar, cervical, dorsal and sacral areas at the same time. It is perfect for correct back deviations.

1. Stand in front of the stick, holding it with both hands and with your legs slightly open. The feet should be parallel to the hips.
2. Bend your knees and bend your back forward at a 90 degree angle, keeping your spine aligned. You must hold the stick horizontally at all times.
3. Hold the pose for 20-30 seconds and straighten up again. Raise the club above your head when your back is straight again before repeating the process again.