Lower Back Pain Relief at Home: Effective Exercises for Home Workouts (Video)

Lower Back Pain Relief at Home: Effective Exercises for Home Workouts

Finding relief from lower back pain doesn't always require a trip to the gym or physical therapy specialist. With the right exercises and a home workout routine, you can effectively alleviate lower back pain and promote healing in the comfort of your own home. 

In this blog post, we will guide you through a series of targeted exercises specifically designed to address lower back pain and provide relief. From using balls and rollers to incorporating yoga-inspired stretches, you'll discover effective techniques to strengthen, stretch, and alleviate tension in your lower back. Let's explore these exercises and create your own personal physical therapy routine at home.

  1. Tension-Relieving Ball Placement: To decrease tension in your lower back, try using massage balls as a therapeutic tool. Lie down on the floor and place tennis balls or massage balls strategically under your back. Gently roll back and forth, allowing the balls to massage and release tension in the muscles surrounding your spine. This simple yet effective technique can provide immediate relief and relaxation.

  2. Back-Stretching with a Roller: Utilize a foam roller to stretch and release tightness in the muscles of your back. Lie on the roller vertically along your spine and slowly roll up and down, targeting the muscles on either side. This exercise helps to alleviate muscle tightness and improve flexibility, offering relief to your lower back pain.

  3. Rejuvenating Child's Pose or Gentle Baby Twist: Incorporate yoga-inspired stretches such as Child's Pose or a Baby Twist to promote relaxation and alleviate lower back pain. Start on all fours, then sit back on your heels while reaching your arms forward (Child's Pose). Alternatively, try the Baby Twist by reaching one arm underneath your body and rotating your torso gently. These stretches provide gentle elongation and release tension in your lower back.

  4. Strengthening Cobra Pose: Cobra Pose is a classic yoga position that strengthens the muscles of the back, improving flexibility and reducing pain. Lie on your stomach with your palms flat on the ground near your shoulders. Push through your hands, lifting your upper body off the ground while keeping your pelvis grounded. This exercise helps to relieve tension in the lower back and promotes better posture.

  5. Mobility-Enhancing Cat-Camel Exercise: The Cat-Camel exercise is a dynamic movement that improves the mobility of your spine and reduces lower back pain. Start on all fours, then slowly round your back like a cat, tucking your chin to your chest. Hold this position for a few seconds, then arch your back, lifting your head and tailbone towards the ceiling like a camel. Repeat this fluid motion for several repetitions.

  6. Flexibility-Promoting Scorpion Exercise: The Scorpion exercise targets the muscles in your lower back and hips, promoting flexibility and reducing pain. Lie face down on the ground or stand on the palms. Lift both legs off the ground and bring it across your body, aiming to touch the opposite side. This exercise stretches the muscles of your lower back and increases your range of motion.

  7. Decompression through Wall Bar Hanging: Utilize a wall bar for passive hanging, which provides tremendous relief for your lower back. Find a sturdy wall bar, grip it with both hands, and allow your body to hang freely for a few minutes. This decompresses the spine, relieves pressure, and promotes relaxation in the lower back.

  8. Stall Bar Stretches for Flexibility: Utilize the wall bar for gentle stretches that specifically target your lower back. Stand facing the bar, place your hands on it, and walk back, allowing your torso to bend forward. This stretch elongates the muscles of your lower back and promotes flexibility.

Incorporate these exercises into your daily regimen to strengthen, stretch, and alleviate tension in your lower back.

Remember to listen to your body and consult with a healthcare professional if you have severe or persistent lower back pain. 

Additionally, to provide you with visual guidance and demonstration of these exercises, we have created a helpful video showcasing each movement.


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