8 Exercises to Relieve Lower Back Pain

Pain in the lumbar area is commonly known as back pain. Back pain can be caused by various factors, such as prolonged sitting, excessive physical strain, and improper posture. To relieve the pain, you can try several poses to manage this condition.

Typically, back pain can resolve on its own within several days or weeks. However, chronic back pain that persists for 12 weeks or more requires medical attention.

If back pain occurs after working or engaging in intense physical activities, you can manage it with certain exercises. However, it is important to note that these exercises for back pain relief may only help to reduce the pain and may not completely resolve the underlying condition.

8 Exercise to Relieve Back Pain

For those who want to try exercises to relieve back pain after daily activities, the following exercises may be worth trying:

1. Trunk Rotation

The first exercise that can help relieve back pain is trunk rotation. This exercise involves rotating the trunk, which can help reduce muscle tension in the lower back.

In addition to relieving back pain, trunk rotation can also strengthen the muscles in the back, abdomen, and around the pelvis. The following are the steps to perform this exercise:

Lie down on your back while lifting your knees to your chest.
Spread your arms to the side with your palms facing the floor.
Bring your knees together and gently lower both bent knees to the right side. Hold the position for 15–20 seconds.
Return to the starting position and lower both knees to the left side. Hold the position for 15–20 seconds.
Repeat the movement 5–10 times on each side.

2. Pelvic Tilt

The next exercise to relieve back pain is pelvic tilt. This exercise can help relax tense back muscles and improve flexibility. Below are the steps to perform it:

Lie down with both knees bent upwards and feet together.
Put your hands close to your head or beside your body.
Use the natural curvature of the spine to lift your lower back slightly from the floor.
Arch your lower back gently while pushing the abdomen out, and hold for 5–10 seconds.
Relax for a while before tilting your pelvis slightly upward while tightening your abdominal and buttock muscles.
Press your back down against the floor and remain still for 5–10 seconds. Relax your muscles.
Repeat 10–15 times every day. Once you become accustomed to the exercise, increase the intensity to 25–30 repetitions per day.

3. Bridge Exercise

Another way to relieve back pain and strengthen the muscles of the abdomen, buttocks, and pelvis is to perform the bridge exercise. Follow these steps:

Lie down with your knees bent.
Place your feet, shoulders, and head on the floor.
Tighten your abdominal and buttock muscles.
Lift your hips to form a straight line from your heels to your head.
Hold the position for 3 breaths.
Return to the starting position and repeat 5 times per session.
Once you become accustomed to the exercise, increase the intensity based on your ability.

4. Cat Stretch

Certain exercises to relieve back pain are inspired by animal movements, including the cat stretch. The following are the steps to perform the cat stretch:

Start on all fours, with your hands and knees on the floor. Keep some space between your knees.
Gently arch your back upward to form a curve.
Lift your abdomen upwards.
Lower your back slowly while leaving the belly hanging loose.
Return to the starting position and repeat 3–5 times. Practice this pose twice a day.

5. Knee-to-Chest Exercise

A pose that can help relieve back pain can be done by lying down while moving the knees to the chest. Below are the steps to do it: Gerakan untuk menghilangkan sakit pinggang bisa dilakukan dengan berbaring di lantai dan menggerakkan lutut ke dada. Berikut caranya:

Lie down with your knees bent and your feet on the floor.
Bring one knee toward your chest and hold it there with both hands.
Tighten your abdominal muscles and press your spine to the floor. Hold for 5 seconds.
Return to the starting position and repeat with the other leg.
Return to the starting position and bring both knees toward your chest simultaneously.
Repeat this stretching exercise two or three times.

6. Belly Flop

In addition to lying on your back, other exercises that can help relieve back pain can be started from a face-down position. This exercise is known as the belly flop. Here are the steps:

With a towel or a blanket spread as your base, lie on your abdomen while facing forward until the hip bone presses the floor.
Relax your body completely and turn your head to one side.
Hold the position for 1–2 minutes and repeat for 1–3 times a day.
Give it a rest for 30–60 seconds between sets.

7. Flexion Rotation

The flexion rotation exercise focuses on stretching the lower back muscles and surrounding areas. It can help relieve lower back pain with the following steps:

Lie on your right side of the body while straightening both legs.
Bend your left leg and arch your foot behind the right knee.
Reach your left knee with your right arm.
Place your left arm behind the neck.
Slowly rotate your upper body backward and bring your left shoulder blade closer to the floor.
Repeat this rotation movement 10 times. Each set of stretching is around 1–3 seconds and returns to the starting position.
Repeat the exercise on your left side.

8. Forearm Plank

In addition to lying down, another exercise that may help relieve back pain involves a position similar to a push-up, such as the forearm plank. This position can strengthen the core muscles.

However, it is important to note that performing a forearm plank with improper form may worsen pain. For those who want to try it, below are the steps:

Start with a push up position and bend both arms at the elbows, so your body rests on the forearms.
Tighten your muscles in the abdomen and buttock.
Remain your straight body position from the heel to the head.
Hold the position as long as possible. Menahan posisi selama mungkin.

Causes of Back Pain

Back pain can affect anyone, from various groups of age. The causes vary, from daily habits to certain medical conditions. Several common causes of back pain are as follows:

1. Improper Posture

Prolonged sitting in an unergonomic position, bending over while working, or sleeping in an unsupported position for the spine can place excessive strain on the lower back.

2. Muscle or Ligament Injuries

Activities such as lifting heavy objects without proper technique or making sudden movements may cause small tears in the muscles or ligaments around the lower back.

3. Muscle Strain

Performing intense physical activities without warming up or repeating the same movements over a long period can trigger muscle strain in the lower back.

4. Certain Medical Condition

Certain conditions, such as herniated nucleus pulposus (HNP), osteoarthritis, or scoliosis, can lead to chronic back pain that requires medical attention.

5. Obesity

Being overweight places additional strain on the muscles and spine, increasing the risk of back pain, especially when standing or walking for long periods.

6. Lack of Physical Activity

A sedentary lifestyle can cause the muscles around the lower back to weaken, making them less able to adequately support the spine.

7. Age Factors

As people age, the spinal disc declines in elasticity, making it more prone to damage or degeneration.

Those are some common causes of back pain and exercises that you can try at home after daily activities. The stretches mentioned above can only help relieve back pain. If back pain persists, it is recommended to consult a doctor.

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