5 Exercises to Reduce Lower Back Pain At Home

Having back pain is no joke, it is annoying and prevents you from doing the things you enjoy. Back pain is a common symptom of many conditions including stress, lack of sleep, and even dehydration. Here are some simple exercises one can do at home to help ease and treat back pain.

Cat Stretch

This exercise helps with the lengthening of the back and it eases tension.For the best results do this at least 3 times a day. Once in the morning, after work, and before going to sleep. 

  • Get on your hands and knee (table position)
  • Inhale and arch your back, by rounding your spine towards the ceiling 
  • Exhale then arch your back the opposite way 
  • Hold each position for 10 seconds, 3 times

Seated Spinal Twist

This easy exercise will help you maintain a healthy and tension free back.

By doing these movements you are stretching your hips, buttocks, and back. This exercise also is good for strengthening the core. 

  • While sitting in a chair, place both hands on the back of your head 
  • Place both feet even to your shoulders and leveled to the floor
  • Rotate your body to the right and stay for 10 seconds then repeat on the left
  • Maintain your back tall and do this 3 times each side for the best results 

Sphinx Stretches 

This exercise will strengthen your spine, glutes, and chest. This is a great workout position to stay active while stretching. This must be done on a flat surface like your bedroom floor or the grass. 

  • With your body laying flat on the floor place both hands horizontal to your shoulders
  • While your hands facing the floor, push the body into the air, making your back arch
  • While keeping your toes pointed
  • Press your stomach into the floor and hold this position for 1-3 minutes 


Having a strong core means having a good back. You must maintain a good core so that your muscles can support your back and hips. These can be easily done before going to bed or in the morning.

  • Lay on your back, bend your knees, and have your feet glued to the floor or bed
  • With your hands solely on your head,inhale and push your body up
  • Exhale as you go back down to the floor and do this repeatedly for 3 sets of 10 repetitions 

Side-Lying Leg Lifts

Working out your back muscles is key to maintaining a good back. Leg lifts are simple and can be done while watching a show

  • Lye on your side
  • Put one hand on the floor in front of you and use the other as support by putting your humerus in the same line as your body while your hand on your head
  • With a straight back, bring up your leg at least 18 inches in the air parallel to the other left
  • To change legs, simply turn on the opposite side. 
  • Do 3 sets of 10 repetitions on each side totaling to 6 sets overall

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