How to Relieve Lower Back Pain at Home: Safe Exercises and Tips


Lower back pain is a common ailment that affects many individuals. While there are home remedies that can provide relief, it’s crucial to remember that these are not substitutes for professional medical advice. For personalized and comprehensive care, we recommend consulting a specialist, such as the doctors at Boston Orthopaedic and Spine.


Before we delve into home remedies, please note that not all exercises are suitable for everyone, especially if you have an underlying health condition. Always consult with a healthcare professional before trying new exercises.

Understanding Lower Back Pain

Lower back pain can manifest differently for each individual. It’s important to identify whether your pain is chronic or acute, and if certain positions like sitting or standing exacerbate it. This understanding can guide you in choosing the most effective exercises.

Exercises to Avoid

Certain exercises can aggravate lower back pain and should generally be avoided, such as:

For Pain While Sitting:

  • Seated Hamstring Stretch: Sitting on the edge of a chair, extend one leg forward with your heel on the floor and gently lean forward, keeping your back straight. This stretch can help relieve tension in the back and legs.
  • Chair Piriformis Stretch: While seated, cross one leg over the other so your ankle rests on the opposite knee. Gently lean forward, holding this position to stretch the piriformis muscle in the buttocks, which can help reduce sciatic and lower back pain.
  • Pelvic Tilts: Sit upright in a chair, and gently arch your lower back, then flatten it against the back of the chair. This movement helps strengthen your abdominal muscles and can relieve tension in your lower back.

For Pain While Standing:

  • Standing Lumbar Extension: Stand with your feet shoulder-width apart and place your hands on your lower back. Gently arch your back, pushing your abdomen forward, and hold for a few seconds before returning to the starting position.
  • Wall Sits: Stand with your back against a wall, then slide down into a seated position with your knees at a 90-degree angle. Hold this position for as long as comfortable. This exercise strengthens your back and leg muscles.
  • Standing Hip Flexor Stretch: Stand and take a step back with one foot. Bend your front knee and keep your back leg straight, both heels on the ground. Push your hips forward until you feel a stretch in the front of your hip on the back leg. This stretch can help relieve tension in the lower back, especially if you sit for long periods.

Additional Home Remedies

  1. Heat and Cold Therapy: Applying heat or cold packs can reduce inflammation and alleviate pain.
  2. Maintain Good Posture: Proper posture can reduce the strain on your back muscles and spine.
  3. Regular Stretching: Gentle stretching can improve flexibility and reduce tension in your back.

Exercises to Avoid for Lower Back Pain

When managing lower back pain, it’s crucial to be aware of exercises that might exacerbate your condition. Here are some activities to steer clear of:

  1. Heavy Lifting: Improper lifting of heavy objects can lead to excessive strain on your lower back, increasing the risk of pain or injury.
  2. Full Sit-Ups and Toe Touches: These exercises can place significant pressure on your spine, particularly if your core strength isn’t sufficient to perform them correctly.
  3. Double Leg Lifts and Straight Leg Deadlifts: Lifting both legs simultaneously or performing straight leg deadlifts can strain your lower back. Opt for one leg at a time to reduce the strain.
  4. High-Impact Cardio Exercises: Running, high-impact aerobics, and other jarring activities can aggravate spinal discomfort.
  5. Bent Over Rows and Overhead Presses: These weightlifting exercises, especially with heavy weights, can stress your back muscles and spine.
  6. Spinning or Cycling with Poor Posture: Cycling, particularly with incorrect posture, can lead to increased back strain.
  7. Butterfly Stroke in Swimming: Although swimming is often beneficial, the butterfly stroke can be too strenuous for your lower back.
  8. Hurdles and High Jumps: Activities involving sudden movements or impacts, such as hurdles and high jumps, can be detrimental to a sensitive lower back.

It’s important to listen to your body and avoid exercises that cause discomfort or pain in your lower back. If you’re experiencing persistent back pain, consulting with a healthcare professional, such as the specialists at Boston Orthopaedic and Spine, is advisable. They can guide you towards a safe and effective exercise regimen tailored to your specific needs.

While these home strategies can provide temporary relief, they are not comprehensive solutions. For persistent lower back pain, it’s essential to consult with a specialist at Boston Orthopaedic and Spine. They can provide a tailored treatment plan that addresses the root cause of your pain and promotes long-term relief.

Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider for personalized guidance and treatment plans.

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