LivaFortis looks at 7 simple exercises to prevent low back pain that you can do at home.

7 Simple Exercises To Prevent Low Back Pain

9 min readJun 5, 2024

When it comes to relieving low back pain we wouldn’t blame you for thinking that you need some fancy equipment or a complicated exercise routine.

Fortunately finding relief from low back pain doesn’t have to be complicated or expensive. An effective low back pain program actually needs very little. In this article we take a look at 7 simple exercises to prevent low back pain. We will tell you what these exercises are and guide you step by step on how to complete them. Let’s dive right in!

Why Exercise Is Good For Low Back Pain

When it comes to managing low back pain exercise stands out as a star player. Clinical studies have shown that general exercise programs that combine muscular strength, flexibility, and aerobic fitness can be beneficial for managing low back pain.

Exercise is a great way to improve your core strength which, in turn, can help to support the lumbar spine. Exercise also helps to improve the flexibility of the muscle-tendons and ligaments in your back. This increase in flexibility helps to increase your range of motion and improve how you move throughout the day.

Exercise has also been shown to increase the flow of blood and nutrients to your muscles which can speed up the healing process and keep your muscles flexible.

Exercises To Prevent Low Back Pain

It’s important to start with simple exercises that gently stretch and strengthen the muscles in the lower back and surrounding areas.

Here are some of the simplest exercises that can help alleviate low back pain.

1. Partial Crunches

  • Equipment Needed: None
  • You can do these on a yoga mat or any comfortable surface in your own home. You don’t need any additional equipment, making these perfect for beginners or people with limited space.
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Cross your arms over your chest or place your hands behind your neck.
  • Tighten your abdominal muscles and slowly lift your shoulders off the floor, while keeping your lower back pressed into the mat.
  • Hold for a few seconds, then lower yourself back down.
  • Aim for 10–15 repetitions, gradually increasing as you build strength.

Partial crunches are a great way to strengthen your abdominal muscles which, in turn, help to support your spine, decreasing your risk of low back pain.

2. Pelvic Tilts

  • Equipment Needed: None
  • Similar to partial crunches, pelvic tilts don’t require any type of special equipment. You can perform them on your yoga mat or even on your bed, if that’s more comfortable.
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat 10–15 times, focusing on controlled movements.

Pelvic tilts are a great way to relieve sciatica and strengthen your abdominal muscles.

3. Cat-Cow Stretch

  • Equipment needed: none
  • This is another stretch that can be done on a basic yoga mat or any flat surface, really. You don’t need any equipment, just enough space to comfortably move through the motion.
  • Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  • Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow position).
  • Exhale as you round your back, tucking your chin towards your chest and drawing your belly button towards your spine (cat position).
  • Repeat this sequence for 8–10 repetitions, moving slowly and smoothly.

The cat-cow stretch is a simple, every day type of stretch, that really anyone can do and it feels amazing on your lower back. It is known for its ability to improve flexibility and relieve tension.

4. Child’s Pose

  • Equipment Needed: None
  • Child’s pose is a relaxing stretch that can be done on a yoga mat or carpeted floor. No equipment is necessary for this one, either, making it a super simple at-home stretch for your lower back.
  • Equipment Needed: None
  • Begin on your hands and knees, then sit back on your heels with your arms extended forward and your forehead resting on the mat.
  • Allow your spine to gently curve and your hips to sink towards your heels, feeling a stretch along your lower back and hips.
  • Hold this position for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.

If you have been doing a lot of bending over this is a great exercise to relieve pressure on your lower back. A key tip is to make sure that you keep your hips towards your ankles as much as possible to get the best stretch you can.

5. Seated Spinal Twist

  • Equipment Needed: None
  • This stretch can be done sitting on the floor or on a chair. You don’t need any special equipment, just enough space to comfortably twist your torso.
  • Sit on the floor with your legs extended in front of you.
  • Bend your right knee and place your right foot on the outside of your left knee.
  • Twist your torso to the right, placing your left elbow on the outside of your right knee and gently pressing to deepen the stretch.
  • Hold for 20–30 seconds, then switch sides and repeat.

If it feels better for you, this stretch can also be done lying down with your shoulders flat on the floor. This is another wonderfully relaxing stretch to relieve low back pain.

6. Knee-to-Chest Stretch

  • Equipment Needed: None
  • This stretch can be done on a yoga mat or any flat surface. You don’t need any equipment, just enough space to lie down and bring your knees towards your chest.
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Bring one knee towards your chest, grasping it with both hands and gently pulling it towards you until you feel a stretch in your lower back and buttocks.
  • Hold for 20–30 seconds, then switch legs and repeat.

7. Standing Hamstring Stretch

  • Equipment Needed: None
  • This stretch can be done standing up, so you don’t need any equipment or special gear. Just make sure you have enough space to comfortably extend your leg and hinge forward at the hips.
  • Stand with your feet hip-width apart.
  • Extend one leg in front of you with your heel on the ground and your toes pointing upwards.
  • Keeping your back straight, hinge forward at the hips until you feel a stretch in the back of your thigh.
  • Hold for 20–30 seconds, then switch legs and repeat.

These simple exercises can be done at home with minimal equipment and are a great starting point for relieving low back pain. Remember to listen to your body and don’t do any exercise that causes discomfort or pain.

If you have severe or persistent low back pain, it’s always best to consult with a healthcare professional before starting any new exercise program.

The Science Behind These Simple Exercises To Prevent Low Back Pain

Exercise is incredibly beneficial for back pain because it helps strengthen the muscles that support the spine, improves flexibility, and promotes better posture — all of which can alleviate pain and prevent future episodes of discomfort.

Why Exercise For Back Pain Prevention?

  1. Strengthens Muscles: Regular exercise helps strengthen the muscles in the back, abdomen, and pelvis, which provide support and stability to the spine. Stronger muscles can better withstand the demands placed on the spine during daily activities, reducing the risk of strain and injury.
  2. Improves Flexibility: Stretching exercises help improve flexibility in the muscles and soft tissues surrounding the spine. Increased flexibility can reduce stiffness and tension, making it easier to move and perform daily tasks without pain.
  3. Promotes Better Posture: Certain exercises, such as those that target the core muscles, can help improve posture by encouraging proper alignment of the spine. Good posture reduces the strain on the muscles and ligaments of the back, decreasing the likelihood of pain and discomfort.
  4. Enhances Overall Health: Exercise has numerous benefits for overall health, including weight management, improved cardiovascular health, and reduced stress levels. Maintaining a healthy weight and managing stress can help prevent or alleviate back pain.

Evidence-Based Exercise For Low Back Pain Relief

Evidence supporting the use of exercise for back pain relief is robust and well-documented. Numerous studies have shown that exercise therapy is effective in reducing pain, improving function, and enhancing quality of life in individuals with low back pain.

Clinical References:

  • A systematic review and meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy found that exercise therapy, including both strengthening and flexibility exercises, is effective in reducing pain and improving function in individuals with chronic low back pain.
  • A randomized controlled trial published in JAMA Internal Medicine compared the effectiveness of yoga, physical therapy, and education for chronic low back pain. The study found that both yoga and physical therapy led to greater improvements in pain and function compared to education alone, highlighting the efficacy of exercise-based interventions for back pain.

How To Get Started With Stretching

If you haven’t worked out much before, it’s completely normal to feel unsure about starting an exercise program, especially if you’re experiencing back pain. However, the exercises mentioned earlier are designed to be gentle and accessible for beginners.

Here’s why pretty much anyone can still do them:

  1. Low Impact: The exercises listed are low-impact and can be modified to suit your fitness level and comfort. They’re gentle on the joints and muscles, making them suitable for beginners or those with limited exercise experience.
  2. Gradual Progression: You can start with a few repetitions of each exercise and gradually increase the intensity and duration as you build strength and confidence. Listen to your body and stop if you experience any pain or discomfort.
  3. Consultation with a Healthcare Professional: If you have concerns about starting an exercise program or if you’re unsure which exercises are safe for you, consider consulting with a healthcare professional, such as a physical therapist or chiropractor. They can provide personalized guidance and recommend exercises tailored to your specific needs and abilities.


In summary, exercise is a highly effective and evidence-based approach for relieving back pain and improving overall spinal health. Whether you’re new to exercise or have limited experience, the exercises mentioned earlier are simple, accessible, and suitable for beginners.

Start slowly, listen to your body, and gradually build up your strength and flexibility over time. With consistency and dedication, you can reap the benefits of exercise and enjoy a healthier, pain-free back.




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