5 Best Lower Back Exercises

Are you waking up with lower back pain each morning? Is sitting for prolonged hours causing pain in your lower back? Read on to find out the best workouts for lower back pain. 

The main cause of lower back pain is muscle or ligament strain during repeated heavy lifting. Arthritis of the spine can also cause some chronic back pain. But the most common cause of lower back pain is prolonged hours of sitting. 

Sitting compresses our spines, therefore adding pressure on the tailbone. If back support is weak, the amount of stress the lower back will undergo may cause discomfort. Fortunately, there are a few lower back exercises that can relieve this pain, possibly in the long term as well.

Let’s discuss these exercises below.

Resting Deep Squat

This exercise is great for decompressing the spine and lower back. If done correctly, the workout relieves pain by stretching the tailbone. 

To get started: 

  • Stand upright with your legs and shoulders at the same width. 
  • Slowly lower yourself as if going for a regular squat until you reach as low as possible.
  • Hold the position for a minute or more and repeat five times. 

The workout delivers a relaxing feeling to the spine and enables people to continue their work stress-free.

Dead Hangs

. Dead hangs are considered one of the best back workouts in existence. It targets and stretches the whole spine, decompressing it in the meanwhile. 

To perform this simple exercise: 

  • Find a bar or someplace to hold that is high enough but not too out of reach.
  • Reach out and grasp the bar hanging from the ground. 
  • Hold this position for about a minute and repeat it five times. 

This exercise improves posture, so you’ll hit two birds with one stone.

Bird Dogs

Bird dog exercise is simple and very effective against lower back pain. Fortunately, it only takes a few minutes to relieve hours of back pain. 

How to perform bird dogs:

  • Go down on your fours and make sure they are the same width.
  • When comfortable, stretch out your left hand while stretching back your right leg. Return to the start position.
  • Do the same with the right hand and left leg and repeat the exercise five times. Hold the pose for at least five seconds before switching sides. 

Bird dogs are effective and only require a small area to work with. 

Glute Bridges

One of the most common reasons for lower back pain is having weak glute muscles. These muscles, when strengthened, provide tremendous support to the back, easing the load off the tailbone. 

To perform a glute bridge:

  • Lie flat on your back with your knees bent and the same width as the shoulders.
  • Gently raise your hips until the highest point you can reach. Remember to activate your core and glutes for the whole period.
  • Hold for a few seconds and return to the original position. Do ten reps of this exercise. 

For a more advanced approach, perform the glute bridge with one leg in the air. Lifting one leg maximizes glute activation and also strengthens the knees.


Planking is beneficial in many ways since it activates a group of muscles at the same time. Planking activates your triceps, core, quads, glutes, and calves. 

How do you perform a plank?

  • Start by going on your forearms and stretching out your legs. Remember to keep your back upright and not lowered. 
  • Then, hold the position for 30 seconds or a minute.
  • Repeat the exercise several times after waking up and during the day. 

Planking helps decompress the lower back and improve posture as well. Since it targets major muscle groups, it also strengthens the glutes, which helps in lower back support.

Key Takeaway

Lower back pain is a frequent experience. While others may think the pain will last forever, there are available remedies for handling such discomfort. Planking, dead hangs, and glute bridges are the most effective exercises for relieving lower back pain. Incorporating these exercises into your daily life will guarantee improved well-being.