The 5 Best Beginner Exercises for Low Back Pain

Low back pain is one of the most common complaints of adult Americans, so we put together a list of the some of the most effective exercises to help get rid of pain.

Stretching Exercises

Seated Long Hamstring Stretch
Begin in a comfortable sitting position with your feet straight out in front of you. Lean forward and try to touch your toes – touching is not necessary, just go as far as your body will let you. You should feel this stretch from the buttocks down the backside of the leg.

Hold stretch for 10 seconds, repeat 3 times.

Cat Camel
Start this stretch on all fours, with your hands and knees on the ground. First, lift your back into the air above you, as if it is being pulled by a string. Round your shoulders and roll your head forward. Then, bring your chest and lower back down, bring your shoulders back, and relax. Make sure to remember to breathe deeply for both movements.

Hold each for 5 seconds, and repeat 3-5 times.

Strengthening Exercises

Pelvic Tilts
Lay on your back with your knees bent and your feet pressed to the ground/mat. Start this position with a neutral spine, then tighten the abdominals and try to press them down into the ground, and allow hips to raise naturally. Hold for three seconds.

Repeat this 10 times for three sets.

Glute Bridges
Begin by lying on your back with knees bend and feet pressed into the floor, similar to the pelvic tilts. Press your feet into the ground to raise your hips so that your back is in line with your thighs.

Repeat this 10 times for three sets.


Prone Press Ups
Start in a pushup position: On a mat, face down, with hands by your sides. Relax your feet, and push your fingertips into the ground to raise the upper half of your body into the space above you. Hold for up to 5 seconds.

Repeat this 10 times for 3-5 sets.


To learn more about the causes and treatments of low back pain, click here.