The Best Exercises to Relieve and Prevent Lower Back Pain

Lower back pain affects most people at some point, and while you should see a professional for serious or persistent pain, gentle movement and strengthening often relieve and prevent everyday discomfort far better than rest.

Gentle mobility to ease pain

• Cat-cow stretch
• Child's pose
• Knee-to-chest stretch
• Pelvic tilts
• Gentle spinal rotations

Strengthen the supporting muscles

A strong core and glutes take pressure off your lower back. Build them with planks, dead bugs, glute bridges and bird-dogs — stability exercises that protect your spine without straining it.

Move more, sit less

Prolonged sitting is a major contributor to back pain. Take regular breaks to stand and walk, set up your workspace ergonomically, and keep generally active — motion is often the best medicine.

The takeaway

Combine gentle mobility with core and glute strengthening, and avoid prolonged sitting. Always consult a professional for severe or ongoing pain — but for most, smart movement is the key to relief.