Buy the Low Back Exercises WorksheetLow back pain can make it difficult to perform everyday activities. Here are three of my favorite lower back pain relief exercises that can help strengthen the muscles to help reduce pain.

Bridges, Dead Bug, and Bird Dog are all simple exercises to get started. They can be done on a couch, bed, or on the floor. These should help strengthen the back, loosen up tight back muscles, and relieve pain in the low back area.

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Back Pain Relief Routine
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
Favorite Lower Back Stretch
The lower back can be a hard area to stretch depending on what is causing the pain. My favorite stretch for this area is a knee to chest stretch.
Stop Morning Back Pain
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Modified Rhomboid Stretch
A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
Upper Back Pain Relief
The upper back can be a hard area to stretch. Tight rhomboid muscles and other muscles around the shoulder and neck can cause upper back pain. My favorite stretch for the upper back area is a seated rhomboid stretch.
Sleep without back pain
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
Modified Back Stretch
One of the most effective back pain relief stretches is the prayer stretch, also known as child’s pose. However, this popular stretch can be challenging for those who cannot get down on the floor or put pressure on their knees. Fortunately, there is an excellent alternative: the seated rolldown stretch. This modification provides a comprehensive back and whole body stretch without the need to kneel or lie on the floor.
Achy Back
An achy back can make it painful to do daily activities. Some simple back stretches like these may help relieve the back pain and ache.
Herniated Disc Exercises & Stretches
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.

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