Simple But Effective Exercises You Should Do For Lower Back Pain Relief

By Sherwin Nicholson Hons.BSc. | SN Health Resources |Updated Oct 19, 2017


back muscles

Exercise for back pain? Really? YES. Really!

Not at the gym but in your home or anywhere for that matter.

Think of these 10 exercises as the simple, corrective movements that you need to do right now to help yourself feel better and to keep your back safe from harm. They only take but a minute each and will make a world of difference for you.

It doesn’t matter where you are, you can do these safe, effective and easy to perform, exercises to help you recover faster from pain.

It’s about change!

One thing I must warn you about is that if you find some or many of these moves hard to do, that’s your sign right there that you need them.  It takes time to master them because you’re trying to change your imbalance with these moves. That’s the key to getting better!

Click the Titles below to learn the corresponding exercise

For more in-depth help, explore this site and get the Program that has helped thousands.

As with all exercises recommended on this site,

seek prior consent from your family doctor before attempting them.

Important: After trying these helpful exercises, be sure to go the download page for the full course.  This course reverses your lower back pain issues by teaching you step-by-step, in order, how the correct your back pain long term.

Pain whenever you are sitting

Seated Lunge

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seated lunge

This exercise helps to alleviate discomfort due to sitting for long hours at the desk, extensive periods of driving, too much couch sitting and for those with excessive posterior pelvic tilt.  It is ideal for improving hip flexor flexibility.

Read this article about pain that comes from too much sitting.

Pain when you stand for too long

Deep Squat Rest

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deep squat rest exercise

Long hours of standing can worsen pelvic tilt and tighten the lower back.  If you are experiencing a dull pain in your lower back and require the need to sit often, this simple but challenging movement will benefit you.

This exercise helps to bring it back to neutral position.

Read this article about Pain and Standing.

When your back is stiff in the morning

Standing Hip Shift

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standing hip shift exercise

Your hips, lower back and leg muscles tighten overnight

Use this exercise to help release tension in both the lower back and hips.  If you find it difficult to sleep due to tightness and stiffness, this exercise will relax those tight areas.

Read these articles about what you need to know about morning back pain and Tips to help you overcome it.

When back spasms are too often

Seated Twist  

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back spasm lying twist

Back spasms sometimes strike during a bending or twisting motion  

This exercise will help recondition weak back muscles that can later trigger a ‘sudden’ spasm.  Practice this often as it reduces your chance of spasm if you ‘reach for that object’ while in an awkward posture.

Read these articles about what you should do for your back spasms and Tips to help with your spasms.

Tight hamstrings are hurting your back & stretching makes it worse

Seated Hamstring Stretch  

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tight hamstrings

Tight hamstrings equal lower back pain.

Poor hamstring stretches equal even worse lower back pain.

Use this exercise to prevent back pain and NOT to worsen it.  Avoid the common ‘lean forward to touch your toes’ method.  This method is much safer and also helps to recondition your hips.

Read this article on why tight hamstrings are causing your discomfort.

Weak abdominals can worsen the pain

Standing Abdominal

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exercise standing abdominals

Weak abdominal muscles worsen anterior pelvic tilt

It is essential to perform this exercise routinely for pain relief.  You can do it anytime you feel a dull ache in your lower back while standing and feel the need to sit down.  Practice this easy exercise as often as possible.

Read this article on why having weak abs are a big part of your back problem.

Weak gluteal (cheek) muscles = back pain

An Easy Reverse Lunge. 

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exercise standing lunge

Gluteal muscle activation is essential for proper lumbar support.  This exercise should be done every day. If you find this exercise difficult to perform at first, then that is an indication of how much you should be incorporating it into your daily routine.   Poor ‘lunge stamina’ equals lower back issues.

Sore buttocks pain? Glute muscle pain

Seated Leg to Chest

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exercise glute muscle pain

Tight hips and weak glutes and are a function of glute pain

Improve mobility and strength with this exercise.  You can perform this exercise whenever you are sitting (watching TV).  Raise and hold for minutes at a time for a more productive stretch in the hips and glutes.

An advanced hip pain technique for back problems

Seated Leg Cross

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seated leg cross

Hip muscle pain and poor hip flexibility go hand in hand

Lower back pain usually follows

This exercise increases hip flexibility to reduce hip muscle pain.  Do not simply ‘lean forward’ but rather pull your belly button and pelvis into your thighs using your abdominals.  Bend at the hips and not at the lower lumbar spine.

For stiff, tight and dull lumbar pain

Lying Twist

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lying twist

Lumbar Pain comes from MANY reasons

Guarding’ pain tightens up lower back muscles

Use this exercise to help release any tightness that you experience from chronic aches and stiffness.  Perform for several minutes at a time per side and allow gravity to release your tension.  Perform the STANDING ABDOMINAL stretch after to complement this exercise.

Learn more about what muscle guarding does to keep you in pain.

These exercises are very helpful to use while on the path to recovery. Although they are very effective exercises, they do not adequately address the complex nature of lower back pain on its own.  It’s achieved when combined with the other exercises in this easy-to-follow program.  Each one should not be regarded as a quick fix as various areas of the body contribute to your pain.

If you are tired of enduring this form of chronic pain and are in need of a proven, structured, plan for pain relief: Search this site for more valuable help and Download the eBook to start today.

“ I really liked this eBook as I have a lot of issues with my back after a wreck and this had a lot of helpful information that I needed to know.”




low back pain program order

Get more help here:


  2. Evaluation of a specific home exercise program for low back pain.-
  3. Effects of stabilization exercises on health-related quality of life in women with chronic low back pain.-
  4. Effects of complex rehabilitation training on low back strength in chronic low back pain – Jaeyong Park, PhD1 and Jung Chul Lee, PhD2,*  J Phys Ther Sci. 2016 Nov; 28(11): 3099–3104. Published online 2016 Nov 29. doi:  10.1589/jpts.28.3099 PMCID: PMC5140808

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