12 Lower Back Exercises At Home

lower back exercise at home

Lower Back Exercises at Home

We work out every day to get in shape, but are we working our back? Looking the mirror the front and satisfied, but Heyy! Just don’t ignore what you cannot see. Your lower back is the most important muscle of your body.

Building your back core is more important than just checking on your daily gym. With long office sitting hours, your posture gets damaged and you might easily suffer from back pain.

Just lifting a small weight can affect your lower back. Exercise for lower back at times because your back plays a major role in every day to day activity.

Do you feel lower back pain each time you bend?

It’s that pain shooting you back that never seems to go off.  Doing exercises for lower back can help alleviate lower back pain. Working for lower back also strengthens the core, leg, and arm muscles.


The more you are getting successful financially the more you are losing healthily. Take out 30 min everyday for working out your body. If you short of time for the gym, here we have prepared a schedule for your home gym. These are the best exercises for lower back to provide the ultimate strength.

Lower Back Exercises You Can Totally Do at Home

Before we move on, a few sets of lightweight dumbbells or a lightweight will be a good thing to start with for effective and better results.

1. Shoulder Raises

This is the best exercise to curb lower back pain. It helps to strengthen the lower back and involves shoulder lifts. Shoulder Raise is all about maximizing the performance of balancing.

Take a few deep breaths and jump to nearly a squats position, you can start simple reps without weight and later on add on extra elements to work high strength.

How to do Shoulder raise:

. Grab a pair of lightweight dumbbells (not mandatory) and stand with your feet width apart.

. Slightly bend your knees with hips shifted back allowing your lower trunk of the body parallels to the ground.

. With shoulders straight, slowly bring your arms in the front and palms facing upward.

. Lift the hands (dumbbells) to the shoulders height and count for 2 seconds and slowly lower down. Take deep breaths for high energy and oxygen.

. Perform 10-12 reps.


This exercise mainly targets the most important gluteus muscle in the buttocks. Helping in the movement of hip joints and lower back, and weakness in the gluteus muscle leads to lower back pain.

When down correctly, the move enhance the core abdominal muscles as well. To strength lower backs, include a few reps of bridges.

How to Perform a Bridge:

. Lie flat on the ground with your body straight and hips set width apart.

. Put your hands by your sides just a few inches away from your hips to stabilize your core.

. Now slowly lift your hips with the press of your feet to the ground and lift as high as possible. Squeeze your buttocks while you go upwards and hold for few seconds.

. Lower down slowly to the starting position and relax a bit.

. Perform in reps of 10 in three sets.

3.Hamstrings Stretching

The hamstring muscle is located in the back of each thigh from the hip to the back of the knee. Stretching the hamstring muscles helps in relieving the lower back pain.

Research continues to say that working diligently on hamstrings prevent the risk of injuries and improve athletic performance.

How to Stretch hamstring Muscles:

. Lie flat on the ground on your back. Now bent one of your knees to support and balance the other one.

. Take a towel or any piece of thread beneath the foot of the leg that is not bent.

. Pull your leg towards yourself with the support of the towel. Stretch until your leg feels tension at the back.

. Hold in the position for 10-15 seconds and rests in the same position.

. Repeat the same with another leg for 3 times.

4.Cobra Stretch

cobra stretch for lower back at home

Cobra stretch is one of the most recommended stretching exercises for lower back by experts. The basic movement of this pose is to stretch the spine to form an arc.

This stretching directly triggers the lower back muscles, improves flexibility, and lower abdominal as well. Consult your doctor if you suffer from lower back pain.

How to do Cobra Pose:

. Lie flat on the floor on your stomach. Stretch your legs to the tops of the foot touching the ground.

. Put your hands by your sides. Inhale and lift your chest off the floor with the help of arms. Keep your lower ribs on the floor. Lift your chin upward with your chest upwards.

. Hold in the position for about 15 seconds. If it feels uncomfortable, don’t make it hard on yourself. Take a few minutes to relax.

. Repeat the pose for about 3-4 times.

5.Bird Dog

Bird and dog, it sounds a little weird! It’s an exercise that will ease lower back pain. The simplest lower back exercise at home that hits the abdominal and lower back muscles.

It is also beneficial if you are on the healing process of your body. Practicing Bird Dog pose strength the core, lower back, and helps balancing the body posture. Here’s how it done:

How to Perform Bird dog:

. Begin with getting on all fours. Make sure your hands form 90 degrees with the shoulders.

. Tighten your abdominal muscles to stabilize at this position, knees directly under your hips.

. Keeping the back straight, lift the left leg parallel o the ground and raise the right arm forward, there is no need to pull arms higher than torso as it may stress to back pain. Stay in the position for5-6 deep breaths.

. Slowly return to the starting position and repeat the same with the left arm and right leg.

. Bird Dog pose is beneficial for all types of beginners and advanced level people. Add it your daily lower back stretching schedule to strengthen and stabilize the core.

6.Knee-to-chest Stretch

Knee to chest stretch comes in when you are looking for sweet stretching your lower back muscles. This is the best lower back exercise at home without an additional equipment requirement.

Not only has it involved a series of basic movements that restore the flexibility of the lower back, but it is also best to help lubricate joints, increase blood flow. A beginner must start with one leg for more safety.

How to Stretch :

. Lie flat on the ground with your body straight and feet flat.

. Now bend the knees off the ground with foot flat. Draw your left knee toward the chest.

. Hold the position for 10-15 seconds.

. Lower your left knee and repeat the same with your right leg.

. For each leg try to exercise 5 times for better results.

7.Full body Plank

plank for lower back exercises at home

Plank gives you various reasons to perform for your body. Not only it is great for building the core of the back, but it also helps to improve the posture while sitting, enhances the balance and flexibility, and reduces the risk of back injuries.

Make sure to keep your body tight and still. Involving the strength of shoulders, chest, neck, and abs, it is a great way to reduce belly fat.

How to Do a Plank:

. Lie on your belly on the ground.

. Lift your body with your hands directly under your shoulders or what we call a push-up position.

. Rest on your toes on the floor, squeeze your glutes and stretch a little.

. Keep your neck and shoulders still and back flat. Through this process inhale and exhale through your mouth.

. Don’t try to hold the breath; you require more energy to hold in this position.

. Hold as long as your body can, count the time, and push a few seconds every day.

8.Lower back hip stretches

We have been including exercises for lower back at home for almost any age person from 22-50 years. Stretching is good for the blood circulation in the body.

Lower back hip stretch relieves the tension in the lower back and leg muscles. It works to make your muscles more flexible and enhances hip joint stability.

How to perform lower back hip stretch:

. Lie on the floor on your back with your hips-width apart and feet flat.

. Slightly bent your knees and roll your both legs to one side.

. Make sure to spread your arms straight to the shoulders.

. Hold the position for about 10-15 seconds.

. Rest to starting position and start again the other side.

. Perform 3-4 reps for each side.

9. Hyperextension

To perform hyperextension for the lower back, people seek out for the gym. But you can strengthen your lower back at home with this simple and effective workout.

Hyperextension is about extending your back muscles and a little squeeze of inner thighs directly impacting the gluteus as well. Here’s how to start with:

How to do hyperextension:

. Lie down on your stomach with your toes touching the floor.

. Keep your hands under your chain to help support to lift.

. Raise your chest up as high as possible off the floor.

. Hold the position for a count of 3 breaths and return to the starting position.

. While going upwards keeps your hips tight.

. Repeat this exercise for 5-6 times.

10.Cat and Cow stretch

Also known as” Chakravakasna”, the cat-cow stretch is beneficial to avoid lower back pain, relieve stress during the menstrual period.

One of the most essential lower back exercises at home, cat-cow stretch increases the flexibility of the neck, shoulders, spines, hips, back, abdomen, and chest.

It involves moving the spine from around position to form an arc. One can include this stretching exercise as a warm-up, relaxing sequence or to prevent lower back pain.

How to do Cat-Cow pose:

. Start on all the fours with your knees under your butt. While your hands directly under your shoulders.

. Take a deep breath and make your belly fall down, shoulders roll back and head move upwards towards the ceiling.

. Hold for 3 seconds.

. As you exhale, curve your back upward and let your head come downward.

. Repeat the exercise.

. Do it slowly with each step of stretching.

11.Hands-on the Head Bow Down

Bow down pose stretches the entire part of the body. The best exercise for the lower back, this balancing posture improves spine health.

Take a break to stand up and stretch a little. Relax your back holding your weight for the entire day. Correct the posture while sitting in office hours as bad posture is also a sign of lower back pain.

Let’s try another set of exercise!

How to do Bow down Pose:

. Stand straight with your feet and shoulder-width apart.

. Put your hands behind your head and open your elbows to both sides.

. Slightly bend your legs.

. Sit your hips back and bend your upper body forward till you are parallel to the ground.

. In the process inhale and exhale to burn out more energy.

. Repeat for 10 reps.

12.Forward Spine Stretch

Forward spine stretch is a great stretch for the back muscles. Bending forward gives your spin a stretch at the back making it more flexible.

Since the stretching involves touching the feet, one at the beginning phase of stretching avoids pushing hard on you. This is the best lower back exercise at home for warm-up or lower back pain reliefs.

How to do Spine Stretch:

. Sit on the floor with your feet hip-width apart.

. Lift your arms at shoulder height; curl your chin towards your chest.

. As you exhale, draw your abdomen in and use your hands to reach the toes.

. Inhale and come back. Repeat several times.

If you are suffering from regular lower back issues, exercise will help to prevent it at some level. But ding and avoiding things that might contribute to lower back pain is a great step toward your health.

Protecting your lower back involves taking measures to avoid direct injury, bad posture, wrong exercises, and changing a few daily habits that can help you maintain a healthy, pain-free back for a long time.

Lifestyle changes to Get Relief from Lower Back Pain

Avoid lifting heavyweights: Lifting the loads more than your body capacity is the main reason for the back pain. Sometimes a light lift can cause a strain in the back, the wrong posture.

Try to carry on your shoulders, distributing to both sides of the body. If you are a gym enthusiast, provide support to your back with a weightlifting belt. Belt stabilizes and reduces the stress on the spine.

Stretch and work on your core: The numerous benefits of lower back exercises at home are well known. Stretching and core workout routines help to reduce the risk of back injuries building the core strength of the back.

Take a few breaks from sitting in one position for a long time. Stretch a little, walk around to improve the circulation to the back.

Check for Vitamins Intake:  Osteoporosis is one of the main reasons you can suffer from lower back pain, particularly in women.

Strong and healthy bones are less likely to get fractured, injured, and also prevent osteoporosis.  Adding essential vitamin D and calcium-rich foods, keep the bones in the body and spine strong and your immunity strong.

Consume food like:

. Milk and milk products

. Yogurt

. Leafy greens: broccoli, cabbage

. Soya beans

. Tofu

. Nuts are all rich sources of calcium.

Vitamin D sources for Lower back

. Fatty Fish: tuna, salmon

. Orange, Soya milk, Cereals

. Beef liver

. Egg Yolks

Never depend entirely on supplements, consider eating source food for better health.

Correct the sitting posture: Most people don’t know the right posture of sitting. They slouch while working. Slouching bend your spine excessively, pressuring the joints, muscles, and discs.

Keeps your back straight while sitting? If you find it hard at your work, invest in an ergonomic office chair. It helps to keep the natural curve in your spine.

. An ergonomic chair is specially designed to support the natural posture reducing the stressful force on your back and thighs.

. Make sure to keep your feet flat on the floor while sitting on a chair.

. Avoid crossing knees and ankles.

It is beneficial to set a reminder for every hour on your phone to remind yourself to check your posture, walk for a few minutes, and perform lower back exercises at home.

Lower back health is connected to your all body activity. So, when you improve on back health, it gives immense support to get in you in shape and fit.

The damage to any one of the tissues in the body affects overall biochemical activity in the body. Follow these simple and effective daily habits:

. Drinks lots of water

. Get enough sleep to help to recover your body

. Manage the stress

. Exercise for lower back

. Avoid repetitive bending

. Seek the advice of experts if the pain persists for a longer time

. Stop Smoking and consumption of alcohol

Incorporate these tips and lower back exercises at home in your daily activities to help prevent or minimize the development of new problems for your lower back pain.

Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.