Are you experiencing lower back pain? Does the pain seem to get worse over time?

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This article will introduce you to some simple exercises to improve hip mobility as well as strengthen your core. These activities will also go a long way to help relieve your back pain.

11 Exercises To Relieve Lower Back Pain

1. Dead Bug

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  • Place your back on the floor and your feet in the air. Your knees should be bent at 90 degrees.
  • Raise your arms so that they are positioned directly above your shoulders.
  • With your right leg extended slowly in front, your left arm should be extended above your head.
  • Resume the original position. Repeat this action for the other side.

2. Clamshell

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  • Let’s repeat this action on the opposite side.
  • Lay on your left side with your knees together.
  • Next, open and close your knees, using the same motion as opening a clam shell.
  • Let’s repeat this action on the opposite side.

3. Bird Dog Crunch

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  • Place your hands and knees on the floor in a table top position.
  • The right arm is extended forward while your left leg closes back. Remember to keep your back flat and your hips square.
  • Squeeze your core and exhale when moving the right elbow to the left knee.
  • Return to the starting position.
  • Continue to practice with the other side.

4. Glute Bridge

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  • Lay with your back flat on the floor, bend your knees and your arms. Keep your heels a suitable distance from your butt.
  • With the aid of your heels, push your hips up and at the same time squeeze your glutes. Your shoulders along with your knees form a diagonal line.
  • Maintain this position for 1 to 2 seconds, and then lower your hips.

5. Pilates Roll-up

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  • Place your face so you are facing the mat. Pushing down with your hands, raise your head so your spine starts to curve and your upper body lifts from the floor.
  • Let your legs fold over. Your body is formed into a “U” shape. Return back to the starting position.

6. Warrior Balance

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  • Stand on the floor, slowly lift the right knee up until it is the same height as your hip. The torso will lean forward when the right leg moves behind you.
  • Maintain your left foot, when your torso is parallel with the ground. To keep your balance, extend your arms out above your head.
  • Maintain this position for a second, and return to the starting position.
  • Let’s continue to train with the other side.

7. Side Step squat

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  • Start with putting your hands on your hips.
  • The right foot steps to the right so that the distance between your feet is wider than the width of your shoulders.
  • Make your knees bend, put your butt down and lower.
  • Then come back the original position. Do not forget to practice with the other leg.

8. Bodyweight squat


  • The starting position is the same as the side step squat.
  • Lower your butt. Remember your knees must not go past the toes. Your weight will focus on your heels and your chest must be kept straight.

9. Reverse Lunge

  • In standing position place your feet slightly wider than the width of your shoulders.
  • When stepping backward with your left foot, remember to inhale. Make your heel not touch the ground.
  • Bend your knees to create 90 degrees with your shoulders directly aligned with your hips, keep the chest upright.
  • With the aid of your right heel, stand up. Let’s continue with the other leg.

10. Reverse Lunge With Front Twist

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  • The starting position is the same as the reverse lunge.
  • Step the left foot lover the right. When turning your torso to the right, remember to bend and lower your knees.
  • Let’s do this exercise again and again with both legs.

11. Good Mornings

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  • Stand with two feet apart, just a bit wider than the width of your shoulders.
  • Put your hand on the hips and keep your elbows open.
  • Bend your knees slightly while keeping your core tight. With your hips hinged, lower the torso till it becomes parallel to the floor. This motion is considered one cycle.
  • Repeat this cycle a number of times.


The exercises above will help you to relieve back pain quickly.

Try to move a little each day and over time the compounding, positive benefits will manifest results. In addition to these exercises, you should also use supportive exercise machines. One machine to consider in particular is an inversion table (for a buying guide as well as inversion table reviews).  Also invest in a good roller, fascia release balls and a MarcPro.

Remember if dealing with ongoing pain and discomfort, you should visit your doctor or the physical therapist as soon as possible. Seek out their expert advice to assist you in formulating a professional program to help you manage and work through your back pain.

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Author Bio: Stefan

My name is Stefan. My passion in life is trying to help others stay healthy and enjoy the life. With 8-year experience in healthcare, nutrition, I am providing comprehensive solutions for gaining weight, losing weight and training your stamina as well as consulting services that help you to have a healthy lifestyle.

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