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Do you have back pain,which exercises should you follow for lower back?

Do you have back pain? So let's see which exercises are right for you and which is not.


Exercise and Yoga are very important for our body. Any kind of problem in our body can be solved by exercise and yoga.

If we exercise and do yoga for 20 to 30 minutes every day, then our body remains fully fit, and active.

As we know that every 3 out of every 10 people are suffering from back pain problems today, this problem of back pain can happen in any way like sitting wrongly, the wrong posture, sitting on a hard chair.

Back pain can occur due to falling on the floor or any kind of injury or sprain, then today we will talk about some yoga and exercise, which will help in reducing and relieving your back pain.

"Is doing all types of exercises are good for our lower back pain?"

"The answer is no, not all types of exercises are good for our back pain. Some exercises exacerbate our back pain problem, and this will be a major cause of your lower back problem. So please choose the right exercise for your back problem.

And we will help you to find the best exercise for your back pain, and will also tell you about avoiding some exercises which will have a negative effect on your lower back."

Follow these best and right exercises for your lower back pain


Bridge Pose or bridging is very helpful for back pain, bridge exercise helps strengthen your back, hamstrings, transverse abdominals, abdomen and hips like various supportive players. 

Gluteus maximus is one of the largest and important muscles of our body. In this asana, engage this muscle by rotating your hips, especially when they bend in a squat, forming the body like a bridge.

Follow these simple steps to do a Bridge pose workout-

  • Lie down on the floor with your back, and your heel and hip touching the floor.
  • Holding the arms, press the feet off the floor.
  • Raise the hips above the ground until your shoulders, hips, and knees form a straight line.
  • Hold your hips like a bridge position for about six seconds.
  • Slowly bring your hips back to the floor and relax for 10 seconds.
  • Repeat this at least 10 times.
  • Please avoid heavy eating after this exercise.


Lateral Leg Lifts work to gain the strength of your hip muscles and help relieve lower back pain if you have table work and work several hours to sit in one position. So this practice will help you.

To perform a lying lateral leg workout, follow these simple steps-

  • Lie on the floor with one side to keep the feet together.
  • Keep the lower leg slightly bent, and the other leg straight.
  • Lift the top leg above and keep it straight and extended.
  • Hold this position for 2 seconds.
  • Then bring your leg down and rest for 10 seconds.
  • Repeat this exercise 10 times.
  • Turn to the other side of your body and repeat the same lifting position for the other leg.
  • Do 4 sets on each side.


A knee-to-chest workout is one of the best workouts to treat lower back pain symptoms. This is another leg exercise for lower back pain, and it is easy to do at home.

Follow these simple instructions to do a safe workout from knee to chest-

  • Lie on the floor with your back. Keep your feet flat on the floor.
  • Now bend your knees smoothly.
  • Stretch one knee up to your chest. And keep the other leg flat, opposite the floor.
  • Maintain this position for 15 to 20 seconds, keeping your lower back flat on the floor surface.
  • Now, lower your knee. And repeat the same method with the other leg.
  • For each leg, perform 4 to 5 times from knee to chest.
  • Repeat this at least 10 times.


Bird Dog Workout is not a bird nor a dog. This is a fitness routine for your back pain relief. Bird dog workouts are a great way to learn to stabilize the low back during arm and leg movements. 

In this workout, we perform like a dog to catch a bird.

Follow these simple steps to do a bird dog workout-

  • To start this workout, stand on your knees and hands like a dog.
  • Keeping your hips level, raise one leg and move backward.
  • Raise the opposite side's arm, from your leg and extend your hand in front of you.
  • Raise your one leg and the opposite side's arm at the same time.
  • Hold this position for 5 seconds.
  • Now go to the other leg and the other hand, and repeat the same method.
  • Repeat this method 10 to 15 times for each leg and arm. For an added challenge, try to prolong the time by holding each lift.


Press-up back workouts are good and easy workouts for back pain relief. In this workout, some steps are similar like push-ups but not push-ups.

We will lay on the floor and do this exercise with easy steps. 

Follow these simple steps to do Press-up back workout-

  • Lie on the floor on your stomach. Keep your hands directly under your shoulders.
  • Push the floor with your hands. You will feel that your shoulders are moving away from the floor.
  • Stay in this position for a few seconds.
  • Now lie slightly on the floor with the old position.
  • Repeat this at least 15 times.
  • This is an upper back stretching exercise.


Wall Sits is a very simple and helpful exercise for lower back pain. it helps to keep strength on your back, and leg also. anybody can do this exercise without any problem.

Follow these simple steps for Wall Sits workout-

  • Stand in front of a wall with facing your back with a distance of 10 inches.
  • Now lean your back with the wall smoothly until your spin is flat against it.
  • Press your back into the wall continually and slide down your back until your knees are bent slightly.
  • When your position makes like a chair then hold this position for 10seconds.
  • Now stand-up slightly with the help of the wall, and come in the old position.
  • Repeat it 12 to 15 times.

Please avoid these exercises for your back pain, it may cause your back injury.


Toe exercise is good for health, but some times if you are suffering from back pain problem it can increase your pain and injury.

In this workout, we stand with the feet slightly spread, then try to touch the thumb of our feet with our hands.


Sit-ups exercise is mostly used for stomach-strengthening, but in reality in this exercise hip muscles are work instead of the stomach. 

and sit-ups exercise increase pressure on spinal disks which is a cause of injuring your lower back and increase your pain.


Leg lift exercises are good for strengthening your leg muscles, but if you are suffering from back pain, then you should avoid this exercise.

In this exercise, you lie on the floor and try to lift both legs together. Which can pull your lower back muscles and increase your back pain

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Exercises are good for health but we should find out which exercise is good for us. 

And how should we do this exercise? because wrong and incorrect exercise may be the cause of big injury and pain.

Doing all the exercises mentioned above will help you get relief from back pain.

Some stretching exercises will also be beneficial for your lower back pain.

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