Say Goodbye to Lower Back Pain: The 8 Best Exercises for a Strong and Healthy Back

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If you’re in pain, chances are you’re doing everything you can to find relief. There are many medications and surgeries that can relieve back pain, but there are also plenty of exercises and stretches that you can do to strengthen your back muscles, improve your posture, and boost your overall health. Try these eight exercises for lower back pain relief to say goodbye to back pain once and for all!

 

1) Stretch

 

Stretching is an important part of any exercise routine, but it's especially important if you're trying to relieve lower back pain. A good stretch will help loosen up your muscles and reduce tension in your back.

 

2) Use Resistance Bands

 

Resistance bands are one of the most versatile pieces of workout equipment. They're affordable, portable, and can be used for a variety of exercises. Plus, they're great for people who suffer from lower back pain.

 

3) Squats

 

One of the best exercises for lower back pain is the squat. This simple movement can help improve your mobility, strength, and range of motion. To do a proper squat, stand with your feet shoulder-width apart and your toes pointing forward. Slowly lower your body down as if you were sitting in an invisible chair. Keep your knees over your ankles and your chest up. Once your thighs are parallel to the ground, press through your heels to return to the starting position.

 

4) Deadlifts

 

One of the best exercises for lower back pain is the deadlift. This compound movement strengthens not only your lower back, but also your hamstrings, glutes, and core. Plus, it can help improve your posture. To do a deadlift, stand with your feet hip-width apart and hold a barbell in front of you with an overhand grip. Bend your knees and hinge at your hips to lower the barbell to the ground. Keeping your core engaged, drive through your heels to stand back up, extending your hips and knees. Return the barbell to the ground and repeat.

 

5) Pushups

Pushups are one of the best exercises for strengthening the muscles in your back. They can be done anywhere, at any time, and don't require any equipment. Plus, they're great for your overall upper body strength.

 

6) Bridge

 

If you're dealing with lower back pain, you're not alone. In fact, according to the American Chiropractic Association, approximately 31 million Americans experience lower back pain at any given time. But there is hope! There are a number of exercises you can do to ease your lower back pain and strengthen your back muscles. Here are eight of the best exercises for lower back pain relief.

 

7) Air Bike/Flywheel Machine
 

One of the best exercises you can do for your lower back is hanging leg raises. This move helps strengthen the muscles in your lower back, hips, and glutes, which can all contribute to pain in the lower back. Plus, it helps improve your posture and can even help alleviate stress. Here's how to do hanging leg raises

 

8) Hanging Leg Raises
 

Hanging leg raises are one of the best exercises for targeting the lower back. They work by strengthening the muscles in your lower back, which in turn can help take pressure off your spine and ease pain. To do hanging leg raises, simply hang from a bar with your hands shoulder-width apart. Then, raise your legs straight up in front of you until they're parallel with the ground. Return to the starting position and repeat.