Lower Back Pain Exercises

Lower back pain, also called lumbago, is a painful condition that affects the lower part of the spine. It may be caused by injury to the muscle (pull or strain) or the ligament (sprain). This condition may or may not be due to underlying illnesses. Common causes of lumbago include heavy lifting, poor posture, and physical inactivity. More serious causes of this condition include bone fracture, ruptured or slipped disc, or arthritis (inflammation of the joints).

Overuse of the muscles during workouts or exercises, and staying in one position for too long may trigger this condition. Prolonged sitting or lying down in an uncomfortable position can exert pressure on the lower back muscles. Wearing a heavy and poorly fitted backpack can also cause lumbago.

There are various treatment methods for lower back pain including therapy and medications. Nonsteroidal anti-inflammatory drugs (NSAIDs), analgesics, and narcotics are common medications used to improve symptoms of lumbago. Therapies including physical exercises, stretching, massage, and acupuncture are effective treatments for this condition. Medical procedures like epidural injection and transcutaneous nerve stimulation are other effective treatment options.

Let’s examine eight physical exercises to relieve lower back pain.  [1]

Partial Crunches

Partial crunches are like half sit-ups. This exercise engages your stomach and lower back muscles and can help alleviate pain in these areas. [2]  This workout is such a tricky one that you must hire a professional trainer to supervise the process. Improper form can cause excessive stress on the lower back, worsening symptoms of lumbago.


  1. Lie flat on the floor and keep your knees bent.
  2. Place both palms beneath the back of your head or cross your arms over your chest.
  3. Slightly raise your shoulders without lifting your lower back, and tighten your abdominal muscles.
  4. Keep the raised position for just a second before relaxing your shoulders.
  5. Inhale when you lift your shoulders and exhale when you lay back down.
  6. Repeat the process up to ten times for best results.