Lower back and waist pain can impair everyday activities, but tailored workouts can provide relief while strengthening the affected muscles. Incorporating lower back and waist pain exercises into your daily routine will help you gain flexibility, relieve discomfort, and prevent future occurrences.
Key Exercises for Pain Relief
Cat-Cow Stretch: This yoga practice stretches and relaxes the lower back. Begin on all fours, arch your back upwards (cat stance), then dive downwards (cow pose). Repeat for 10–15 breaths.
Pelvic Tilts: Lie on your back with legs bent and feet flat. Slowly tilt your pelvis upward, activating your core, before relaxing. To strengthen the lower back, perform ten to twelve repetitions.
In Child’s Pose, sit back on your heels and extend your arms forward. This mild stretch eases stress in the lower back and waist muscles. Hold for 20 to 30 seconds.
Bridge Pose: Lie on your back, knees bent. Raise your hips while maintaining your shoulders on the ground. Hold for a few seconds then lower. Repeat 10 to 15 times.
Conclusion
These easy yet effective exercises for lower back and waist pain can help improve mobility and alleviate discomfort. Before beginning any new fitness plan, always consult with a healthcare practitioner.