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Try These 3 Short Exercises to Ease Your Lower Back Pain


Written by fitness expert Chris. Last updated:

Do you belong to the two-thirds of Americans who suffer from lower back pain? While nearly 72 percent use pain medication as a way to relieve their symptoms, more than 55 percent use heat and cold packs at home for relief. But is this getting to the root issue: our ways of moving? We’ve been hunched over our smartphones or laptops, sitting at our desk and slumped over on the couch and our body have adapted to these chronically poor positions of our modern lifestyle.

To address this, more and more doctors suggest their patients to move and train their back muscles to ease lower back pain. Here are 3 short exercises to help you ease your lower back pain. If you’re someone who suffers from severe back pain or a herniated disc, make sure to check with your doctor before taking part in these movements.

Cat Cow

The Cat Cow is a basic motion, but tremendously beneficial, as it increases mobility along the spine and stretches back, abs, shoulder and the neck. Start on your hands and knees. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest. Inhale and come back to the starting position.

Pelvic Tilts

This exercise is a very subtle movement that strengthens muscles of the lower back and elongates the spine. Lie on your back and bent your knees. The soles should be on the floor. When exhaling, gently rock your hips towards your face. Please make sure that your butt not actually leaves the floor, but you should feel your lower back press into the floor. To intensify the movement press your brines into the floor, too. Repeat this movement 10-15 times.

Reclining Spinal Twist

Reclining spinal twist realigns and releases your spine. Lie comfortably on your back with your left knee bent and feet on the floor at hip width and extend your arms out from your sides like a T in line with the top of your shoulders with palms down. Inhale here, lengthening your tailbone down toward the ground. As you exhale, drop your bent knee over to the right, and send your gaze over to the left. Keep your knees and feet close together, and press the backs of your shoulderblades down toward the mat. Remain in the twist for 5-10 breaths, then inhale to come back up to centre. On your next exhale, bent your right knee, drop it to the left, and send your gaze to the right. Repeat this exercise 3-5 times.

Bye bye back pain!

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