11 Exercises for Lower Back Pain Relief

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Why Does My Lower Back Hurt?

You feel it each time you bend over or stand up. It’s that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, low back pain is one of the most common forms of chronic pain among adults.

Maybe you’ve been resting, hoping the back pain just needs time to heal. But most doctors now encourage low back pain sufferers to get active and move their backs and related muscles as a better pain relief treatment.

Movement can help relieve back pain, but only the right kind; workouts that put too much stress and strain on the back should be avoided. So which exercises should you choose? That partly depends on the cause and intensity of your pain, so you should always get the recommendation of your doctor before doing any heavy exertion for low back pain.

The following slides present several exercises that can help relieve low back pain, and also highlight a few activities to avoid. With your doctor’s approval, adding these movements to your workout routine can free you from your nagging, daily pain, leading to better overall health.

Skip the Toe Touches


Fitness is good for lumbago relief, but not all movements give you much health benefit. Toe touches from a standing position can aggravate pain by over stressing spinal disks and ligaments. Another cause for concern is the way standing toe touches can overstretch hamstrings and lower back muscles.

How Much Pain Is Too Much?

Some mild discomfort and pain can be expected anytime you start a new workout. It should disappear as you work your way back to better health and your muscles strengthen. But when a fitness routine causes moderate or severe pain symptoms that lasts longer than 15 minutes, you should end the exercise and call your doctor.

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