Did you wake up with lower back pain and need urgent relief? This type of discomfort is more common than it seems, especially if you spend many hours sitting or do repetitive physical exertion. The good news is that you can removing lower back pain with simple exercises, without the need for pills.
Here are 7 safe and effective moves you can do at home to feel better today.
Knees to chest
Lie on your back, bend one leg and bring it gently to your chest while breathing deeply. Hold the position for 20 seconds and switch legs. This exercise relieves lower back tension and improves flexibility.
2. Stretching type cat-cow
In a four-point position (hands and knees), arch your back up (like a cat) and then gently lower it by lifting your head (like a cow). Do this slowly for 1 minute. This exercise improves spinal mobility and helps to lower back relief.
3. Child's posture
If you practice yoga, this one will be familiar to you. If not, just sit back on your heels, lower your chest to the floor and stretch your arms forward. Breathe deeply for 30 seconds. Ideal for relaxing the entire lower back.
4. Gluteal bridge
Lie on your back, bend your knees and lift your hips toward the ceiling by squeezing your glutes. Do 3 sets of 10 repetitions. Strengthens the lower back and relieves pain related to muscle weakness.
5. Piriformis stretch
Cross one leg over the other while lying down, and pull the supporting leg toward your chest. Feel the buttock stretch. It helps especially if the pain radiates down one leg.
6. Trunk twists
Lying down, knees bent, drop both knees to one side without moving your shoulders. Hold for 15 seconds and change. Improves lumbar mobility and reduces stiffness.
7. Short and conscious walk
Walking for 5 to 10 minutes with good posture activates the supporting muscles of the spine and stimulates blood flow. It is an excellent complement to stretching.
What if the pain does not improve?
Although these exercises can offer fast back reliefIf pain persists or intensifies, it is important to consult a chiropractor. They can detect misalignments, apply precise adjustments and create a personalized plan of care.
You can learn more about how to alleviate these discomforts here:
👉 Chiropractic low back pain relief tips
In addition, the Mayo Clinic recommends stretching and gentle movement as a first option for the management of acute low back pain (see recommendations here).
Conclusion
You don't need to rely on medication to feel better. These 7 exercises are designed to help you removing lower back pain fast, from home, safely and without side effects.
Start today and feel the difference.
