13 Best Exercises To Prevent Lower Back Pain

At one time or another, some of us have experienced lower back pains may be due to sitting for a long time on the computer, poor posture, working hard in the garden or even starting a new fitness program.

Backaches are a part of the most common physical complaints, and so many people suffer from it not just mildly but chronically. What can you do to prevent lower back pain?

Strong core muscles are important to provide support for the lower back and avoid injury. A weak core is the direct result of a sedentary lifestyle, inefficient movement patterns, and poor posture.

Therefore, if your goal is to prevent chronic low back pain, it is necessary to stretch and strengthen your core musculature. I present 13 Tested and Proven Exercises to prevent lower back pain.


In this post, I share my experience with chronic Lower back pain and fatigue, as well as 13 Best Exercise for Lower Back Pain Relief. These exercises have helped me cope with pain more effectively.

Exercises for lower back pain can strengthen back, stomach, and leg muscles. Depending on the severity of your pain, some exercises may not be recommended, so if in doubt, consult with your healthcare professional on how to proceed.

According to the National Academy of Sports Medicine, approximately 80% of the U.S. adult population will experience chronic lower back pain at one point or the other in their lives. People that experience or are at risk for chronic lower back pain usually possess a weak core.


Read More: 7 Best Essential Oils for Instant Back Pain Relief and Inflammation


What are the causes of back pain?

  • Constant Lifting a heavy object,
  • Poor posture over time
  • Sports injuries
  • Poor sleeping position
  • Lumbar herniated disc
  • Degenerative disc disease
  • Facet joint malfunction
  • Spinal stenosis

We all know that prevention is better than cure and it is far better to prevent back pain from occurring than to find ways of relieving it. If you are the type that cares about their health as I do, then this post is the right one for you.

The exercise/guideline thus given in this post are most effective to prevent the occurrence of lower back pain. They should be performed when you are free of pain.

The aim of these exercises is to improve spine mobility, stretch the muscles groups attached to the spine and improve their balance and strength. To strengthen your back, try to perform some of the exercises listed below 2-3 times per day.


13 Best Exercises To Prevent Lower Back Pain


What You’ll Need:

There are only 3 basic pieces of equipment you’ll need for this workout. And the great thing is, they’re all relatively cheap to buy on Amazon and they’re multi-purpose, meaning you can use them for a variety of different workouts and exercise routines beyond this one.

Resistance Band; A light workout gear; I get all of my Women’s Workout & Training Pants from Amazon for less than half the price (the quality, price, and prints are awesome) A gym timer (free apps are available for download), and A floor mat to lay on the floor.


1. Knee to Chest Stretch


Best Lower Back Pain Exercises for Fast Relief

How To:

  1. Lie down on your back on a mat with your arms by your sides and your legs fully extended.
  2. Lift your left leg off of the mat and bring it close to your chest.
  3. Feel the stretch in your glutes and lower back.
  4. Hold for 30 seconds and repeat with the opposite leg.

Perform 4-5 sets.


2. Press Up


press-up-13 simple exercises to prevent lower back pain

How To:

  • Lay on the floor leaning on your bent forearms.
  • Then press your hands to stretch your back.
  • Try to tighten your abdominals while doing this exercise.
  • Keep your head and neck in line with the rest of the spine.
  • Hold for a few seconds.

Rest briefly and then repeat 5-10 times.


3. Child’s Pose Stretch



Child pose exercise-13 simple exercises to prevent lower back pain

How To:

  • Sit on your shins on a mat.
  • Extend your arms straight above your head and bend your hips to lower your torso towards the mat.
  • Rest your palms face down on the mat while keeping your arms fully extended.
  • Your head should be positioned so you are looking down towards the floor.
  • Feel the stretch in your back and hold for 30 seconds.
  • Perform 5-6 sets.



4. Hamstring Stretch


Hamstring Stretch Exercise-13 simple exercises to prevent lower back pain


How To:

  • Lie down on your back on a mat with your arms by your sides and your legs fully extended.
  • Lift your left leg straight into the air so it makes a 90-degree angle with your torso until you can feel the stretch in your hamstrings.
  • Support the leg with both of your hands.
  • Hold for 30 seconds and then repeat with the opposite leg.
  • Perform 4-6 sets.



5. Knee Rolls


Knee rolls exercise for lower back pain relief


How To:

  • Lie on your back. Keep your knees bent and together.
  • Your upper body should be relaxed and your chin slightly tucked in.
  • Roll your knees to one side, as well as your pelvis, but make sure to keep both shoulders on the floor.
  • Hold the stretch for one deep breath and return to the starting position.

Repeat about 6-9 times, changing sides.



6. Quad Opposite Arm-Leg raise




How To:

  • Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart.
  • Lengthen your right leg and left hand at the same time.
  • Return to the base position and then do the same with the other side (your left leg and right hand).

Perform 15-20 reps for 5-6 sets.



7. Side Plank


side-plank-13 Best Exercises To Prevent Lower Back Pain


How To:

  • Lie on your left side on a mat.
  • Prop up your torso by resting your weight on your left forearm (which should be perpendicular to your body) and position your feet so they are stacked on top of each other.
  • Lift your body off of the ground so it forms a straight diagonal line.
  • You can rest your right arm along the right side of your body.

Hold this position for 30 seconds and then switch sides. Perform 4-6 sets on each side.



8. Front Bridge Exercise



front-bridge-13 Best Exercises To Prevent Lower Back Pain


This exercise will greatly help in strengthening your core muscles.

How To:

  • Suck your belly button and keep your body as straight as possible without locking your knees.
  • Continue to breathe and don’t hold your breath.
  • Hold yourself in this position as long as you can, then rest.

Repeat 3-5 times. Gradually extend the time of holding yourself in the position.



9. Wall Sit

wall-sit-13 Best Exercises that prevents back pain


How To:

  • Stand with your back against a wall.
  • Then, Squat down by bending at your knees and walking your feet out until your quads are parallel to the ground and your knees form a 90-degree angle.
  • Make sure your feet are shoulder-width apart and your toes are pointing straight ahead.
  • Hold this position for 30 seconds.

Perform 4-5 sets.



10. Spinal Stretch


Spinal-Trunk-Rotation-13 Best Exercises that prevents back pain


How To:

  • You will have to lie on your back, on the floor, stretching your arms above your head.
    • Your legs should also be positioned straight on the ground.
    • Now take one leg and cross it over the other.
    • While maintaining this position, with your legs crossed, attempt to stretch in order to take the knee that is above to the ground.
    • Switch the legs and do the same with the other leg as well.

You can use these exercises to prevent lower back pain throughout the day to maintain good posture.



11. Cat Stretch



How To:

  • Arch your back up towards the ceiling and relax your neck while you deeply inhale.
  • Hold for few seconds and then exhale, drop your chest towards the floor while maintaining firm abdominals and slightly raise your head.
  • Repeat 10 times.



12. Reverse Hip Raises



reverse hip raise-13 Best Exercises For Lower Back Pain Relief

How To:

  • Lie face down on a bench with your torso on the bench and your hips off it.
  • Keeping your legs nearly straight, lift them until they are in line with your torso.
  • Squeeze your glutes, raise your hips, and pause; lower to the starting position.
  • Do 3 sets of 15.



13. Extension Stretch


Extension Stretch-13 Best Exercises Prevent Lower Back Pain Relief


How To:

  • Lie down on your stomach on a mat with your legs fully extended behind you.
  • Prop up your torso by resting your weight on your forearms, and position your hands so your palms are facing down on the mat.
  • Feel the stretch in your back and abdominals and hold for 30 seconds.

Perform 2-4 sets.


Read Further: Best Exercises To Lose Arm and Back Fat


Best Exercises To Treat Lower Back Pain and Sciatica for Fast Relief At Home #backpain #lowerbackpainrelief #stretchingexercises


There you go! Ensure you give proper attention to your health by using these exercises to prevent lower back pain today. Don’t forget that Living a healthy lifestyle is the best approach to preventing low back pain.  Prevention is always and will always be better and cheaper than cure.

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