5 Exercises to Help Reduce Back Pain

Whether working from home or enduring hours in an office, one of the common problems you might face is the lower back pain. Such pain is common in people who spend long hours sitting, especially when their desk and chair are uncomfortable.

To lessen the risk of having lower back pain, you need to strengthen the muscles that help support your overall posture. Here are some of the best exercises you can do to strengthen the lower back.

Glute bridges

As the name suggests, this exercise works on the gluteus maximus, the main muscle of the hips. Keeping your hips strong can aid in supporting your lower back.

To perform the glute bridge, start by lying down with your knees bent and feet on the floor, hip-width apart. Keep your arms by your side. With your shoulders firm on the floor, press your feet onto the floor, squeeze your hips and raise them up.

Hold the position for a few seconds, then, lower your hips back to the ground and rest for a few seconds. Repeat the exercise for 10-15 times.

Knee-to-chest stretch

This stretch can help you by extending the lower back, thus, relieving tension and pain.

Like the glute bridge, you start by lying down with your knees bent and feet on the floor hip-width apart. Pull one knee to your chest, supported by both your arms.

Hold the position for five seconds. Make sure to keep your back straight and your abdominals tight. Release your knee and return to the starting position.

Repeat the stretch with the opposite with the opposite leg. Repeat the stretch for 10 times on each leg.


This exercise targets the back extensors which is crucial for proper posture.

To start, you should lie face down with both arms and legs stretched out flat on the ground. With your core tight, raise both hands and feet a few inches above the floor and stretch out as far as you can. Make sure you keep your head straight to avoid straining your neck.

Hold the stretch for a few seconds before returning to the starting position. Repeat this for 10-15 times.

Cat stretch

The cat stretch aids in the strengthening and flexibility of the whole back and torso.

For the cat stretch, you should get down on your hands and knees, with your wrists aligned with shoulders and your knees under the hips. As you inhale, round your back, drawing your navel to your spine.

Hold the position for a few seconds before slowly breathing out and relaxing your spine. Repeat 10-15 times.

Lower back rotation stretch

This rotation stretch works in relieving tension in the lower back and the trunk, as well as the core.

Start by lying down with your knees bent and feet on the floor. With your shoulders planted firmly on the floor, move your bent knees to one side.

Hold for a few seconds before moving back to the starting position. Repeat the same movement in the opposite direction. Repeat ten times for both sides.

Along with these exercises, you must also take regular breaks from sitting. You also need to maintain proper posture while working to lessen the risk of having back pain.

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