Strengthening exercises for the lower back can help stabilize the lower spine and support the upper body. They may also help alleviate and prevent lower back pain.
Stretching the back muscles after completing a back-strengthening routine can help prevent muscle soreness and injury. It may also provide additional benefits, such as improving range of motion and flexibility.
This article outlines strengthening and stretching exercises for the lower back. Together, these may help people minimize and manage lower back pain.
The following exercises can help strengthen, stabilize, and support the lower back. The North American Spine Society notes that a person should stop performing a back exercise if it leads to acute or increased back pain.
The following exercises can help strengthen, stabilize, and support the lower back. The North American Spine Society notes that a person should stop performing a back exercise if it leads to acute or increased back pain.
Glute bridge
The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. This muscle engages when a person extends their hips, such as when they stand up out of a squat. It also helps with both external rotation, which is when the knee and hip open away from the body, and abduction, which is when the leg lifts away from the body.
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The glutes help stabilize the lower back by acting as both a stabilizer and a mobilizer. Strong glutes can stabilize and support the lower back and hips, and they can also help stabilize the knees when they are extended.
To perform a glute bridge, a person should follow these steps:
- Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing upward.
- Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.
- Step 3: Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.
- Step 4: Hold the position for at least 2 seconds.
- Step 5: Slowly return to the start position.
- Step 6: Repeat the steps above 10–15 times.
The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. This muscle engages when a person extends their hips, such as when they stand up out of a squat. It also helps with both external rotation, which is when the knee and hip open away from the body, and abduction, which is when the leg lifts away from the body.
According to a
The glutes help stabilize the lower back by acting as both a stabilizer and a mobilizer. Strong glutes can stabilize and support the lower back and hips, and they can also help stabilize the knees when they are extended.
To perform a glute bridge, a person should follow these steps:
- Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. Place the arms down by the sides of the body with the palms of the hands facing upward.
- Step 2: Tighten the abdominal muscles and squeeze the gluteal muscles.
- Step 3: Lift the pelvis off the floor. Continue to lift so that the body forms a straight line through the shoulder, hip, and knee.
- Step 4: Hold the position for at least 2 seconds.
- Step 5: Slowly return to the start position.
- Step 6: Repeat the steps above 10–15 times.
Bird-dog
The bird-dog works the gluteal muscles. It also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.
To perform the bird-dog exercise, a person should follow these steps:
- Step 1: Begin the exercise on the hands and knees with the shoulders directly over the hands and the hips directly over the knees.
- Step 2: Tense the abdominal muscles and stretch the right arm straight out in front of the body.
- Step 3: Hold the position while staying balanced.
- Step 4: Slowly lift the left leg and extend it straight out behind the body.
- Step 5: Hold the position for 15 seconds.
- Step 6: Slowly return to the starting position and repeat on the opposite side.
- Step 6: Repeat 5 times.
The bird-dog works the gluteal muscles. It also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.
To perform the bird-dog exercise, a person should follow these steps:
- Step 1: Begin the exercise on the hands and knees with the shoulders directly over the hands and the hips directly over the knees.
- Step 2: Tense the abdominal muscles and stretch the right arm straight out in front of the body.
- Step 3: Hold the position while staying balanced.
- Step 4: Slowly lift the left leg and extend it straight out behind the body.
- Step 5: Hold the position for 15 seconds.
- Step 6: Slowly return to the starting position and repeat on the opposite side.
- Step 6: Repeat 5 times.
Plank
The plank exercise primarily works the abdominals, but it also engages the arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position may also activate the back extensor muscles and the quadratus lumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone.
A person can perform a plank by following the steps below:
- Step 1: Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.
- Step 2: Tighten the abdominal and gluteal muscles.
- Step 3: Lift the hips and both knees off the floor.
- Step 4: Hold the position for 10–30 seconds without allowing the pelvis to sag toward the floor.
- Step 5: Slowly return to the start position and then repeat 5 times.
Modification: A person can make the exercise less challenging by bending the knees slightly and keeping them on the ground. They should focus on maintaining a straight line from the knees to the shoulders.
The plank exercise primarily works the abdominals, but it also engages the arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position may also activate the back extensor muscles and the quadratus lumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone.
A person can perform a plank by following the steps below:
- Step 1: Lie on the stomach with the forearms against the floor and the elbows directly in line with the shoulders.
- Step 2: Tighten the abdominal and gluteal muscles.
- Step 3: Lift the hips and both knees off the floor.
- Step 4: Hold the position for 10–30 seconds without allowing the pelvis to sag toward the floor.
- Step 5: Slowly return to the start position and then repeat 5 times.
Modification: A person can make the exercise less challenging by bending the knees slightly and keeping them on the ground. They should focus on maintaining a straight line from the knees to the shoulders.
Side plank
The side plank is a modified version of the plank that works the quadratus lumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability.
A side plank involves the following steps:
- Step 1: Lie on the right side of the body with the right leg slightly bent and the left leg straight with the foot on the floor. Ensure that the right arm is directly beneath the right shoulder with the forearm extended out in front.
- Step 2: Tightening the abdominal muscles, lift the right hip off the floor.
- Step 3: Lift the right knee off the floor to straighten the right leg and stack the feet on top of each other.
- Step 4: Keeping the body straight, hold the position for 10–30 seconds.
- Step 5: Slowly return to the start position and repeat on the other side.
- Step 6: Repeat the steps above 5 times.
Modification: Anyone who finds this exercise too difficult can keep the bottom knee slightly bent and on the ground.
The side plank is a modified version of the plank that works the quadratus lumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability.
A side plank involves the following steps:
- Step 1: Lie on the right side of the body with the right leg slightly bent and the left leg straight with the foot on the floor. Ensure that the right arm is directly beneath the right shoulder with the forearm extended out in front.
- Step 2: Tightening the abdominal muscles, lift the right hip off the floor.
- Step 3: Lift the right knee off the floor to straighten the right leg and stack the feet on top of each other.
- Step 4: Keeping the body straight, hold the position for 10–30 seconds.
- Step 5: Slowly return to the start position and repeat on the other side.
- Step 6: Repeat the steps above 5 times.
Modification: Anyone who finds this exercise too difficult can keep the bottom knee slightly bent and on the ground.
Abdominal drawing-in maneuver
Strong abdominal muscles help support the spine and keep the hips properly aligned. Weak abdominal muscles can result in poor core strength, which
The transversus abdominis (TA) is a deep abdominal muscle that helps stabilize the spine. The abdominal drawing-in maneuver (ADIM) is an exercise that can help strengthen the TA.
To perform the ADIM , a person should follow these steps:
- Step 1: Lie on the back with the knees bent and the arms down by the sides of the body.
- Step 2: Keep the spine in a neutral position and pull the bellybutton toward the spine.
- Step 3: Inhale.
- Step 4: Exhale while tightening the abdominal muscles, drawing the bellybutton toward the spine.
- Step 5: Hold the position for 10 seconds, and then release. Rest for 15 seconds.
- Step 6: Repeat 10 times.
Strong abdominal muscles help support the spine and keep the hips properly aligned. Weak abdominal muscles can result in poor core strength, which
The transversus abdominis (TA) is a deep abdominal muscle that
To perform the
- Step 1: Lie on the back with the knees bent and the arms down by the sides of the body.
- Step 2: Keep the spine in a neutral position and pull the bellybutton toward the spine.
- Step 3: Inhale.
- Step 4: Exhale while tightening the abdominal muscles, drawing the bellybutton toward the spine.
- Step 5: Hold the position for 10 seconds, and then release. Rest for 15 seconds.
- Step 6: Repeat 10 times.
Abdominal crunches
Abdominal crunches help develop a strong core that provides better spinal support and hip alignment.
Abdominal crunches involve the following series of movements:
- Step 1: Lie with the back flat against the floor, the knees bent, and the feet flat and hip-width apart.
- Step 2: Cross the hands over the chest or reach along the sides of the body toward the feet.
- Step 3: Tighten the abdominal muscles and lift the head and shoulder blades off the floor while exhaling.
- Step 4: Lower to the starting position.
- Step 5: Repeat the above exercise 10–15 times.
Abdominal crunches help develop a strong core that provides better spinal support and hip alignment.
Abdominal crunches involve the following series of movements:
- Step 1: Lie with the back flat against the floor, the knees bent, and the feet flat and hip-width apart.
- Step 2: Cross the hands over the chest or reach along the sides of the body toward the feet.
- Step 3: Tighten the abdominal muscles and lift the head and shoulder blades off the floor while exhaling.
- Step 4: Lower to the starting position.
- Step 5: Repeat the above exercise 10–15 times.
According to the American Academy of Orthopaedic Surgeons, a person should follow their back strengthening exercises with back stretching exercises. This approach helps restore range of motion and flexibility while preventing muscle soreness and injury.
Below are some lower back stretching exercises that people can incorporate into their daily routine.
According to the American Academy of Orthopaedic Surgeons, a person should follow their back strengthening exercises with back stretching exercises. This approach helps restore range of motion and flexibility while preventing muscle soreness and injury.
Below are some lower back stretching exercises that people can incorporate into their daily routine.
Knee-to-chest stretches
Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.
A person can perform the knee-to-chest stretch as follows:
- Step 1: Lie on the back with both legs flat against the floor.
- Step 2: Lift the right leg, bending the knee toward the chest.
- Step 3: Use both hands to pull the right knee toward the chest.
- Step 4: Hold the right knee against the chest for several seconds.
- Step 5: Return to the starting position.
- Step 6: Repeat with the left leg and then return to the starting position.
Knee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain.
A person can perform the knee-to-chest stretch as follows:
- Step 1: Lie on the back with both legs flat against the floor.
- Step 2: Lift the right leg, bending the knee toward the chest.
- Step 3: Use both hands to pull the right knee toward the chest.
- Step 4: Hold the right knee against the chest for several seconds.
- Step 5: Return to the starting position.
- Step 6: Repeat with the left leg and then return to the starting position.
Kneeling back stretch
The kneeling back extension can help stretch the lower back muscles, easing pain and tension in these areas.
To perform the kneeling back stretch, a person can follow these steps:
- Step 1: Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.
- Step 2: Round the back, pulling the bellybutton up toward the spine and tilting the lower back toward the floor.
- Step 3: Hold the position for 5 seconds.
- Step 4: Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front.
- Step 5: Hold the position for 5 seconds.
- Step 6: Rock gently back up to the starting position. Repeat 10–15 times.
The kneeling back extension can help stretch the lower back muscles, easing pain and tension in these areas.
To perform the kneeling back stretch, a person can follow these steps:
- Step 1: Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.
- Step 2: Round the back, pulling the bellybutton up toward the spine and tilting the lower back toward the floor.
- Step 3: Hold the position for 5 seconds.
- Step 4: Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front.
- Step 5: Hold the position for 5 seconds.
- Step 6: Rock gently back up to the starting position. Repeat 10–15 times.
Modified seated side straddle
The seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:
- Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a “V” shape.
- Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.
- Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.
- Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.
- Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.
- Step 6: Perform 5–6 repetitions.
The seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:
- Step 1: Sit with both legs flat against the floor and extended out in front of the body. The feet should be far enough apart that the legs form a “V” shape.
- Step 2: Bend the left leg, bringing the left foot up to touch the right knee and letting the left knee fall out away from the body.
- Step 3: Keeping the back straight, bend from the hips and reach forward toward the toes of the right foot.
- Step 4: Slowly round the spine, bringing the hands toward the right ankle or shin while lowering the head as close as possible to the right knee.
- Step 5: Hold the position for 30 seconds, then relax for 30 seconds. Repeat on the other side.
- Step 6: Perform 5–6 repetitions.
Can stomach problems cause lower back pain?
Back pain and bloating can be a miserable and frightening experience when they occur together. However, the most common causes of back pain and bloating are usually due to relatively harmless, underlying conditions.
Although back pain and bloating are fairly common symptoms, it is a good idea to see a doctor if they last more than a few days.
Although the most common causes of back pain and bloating are relatively harmless, some of the less common reasons can be life-threatening. Common causes of back pain and bloating
It is worth mentioning that these common causes are by far the most likely reasons that a person will develop back pain and bloating. Causes include:
- hormonal shifts
- pregnancy
- back injuries
- gas and gastrointestinal problems
- stress
- urinary tract infection (UTI)
A doctor will check for these conditions before looking for anything more serious.
Back pain and bloating can be a miserable and frightening experience when they occur together. However, the most common causes of back pain and bloating are usually due to relatively harmless, underlying conditions.
Although back pain and bloating are fairly common symptoms, it is a good idea to see a doctor if they last more than a few days.
Although the most common causes of back pain and bloating are relatively harmless, some of the less common reasons can be life-threatening. Common causes of back pain and bloating
It is worth mentioning that these common causes are by far the most likely reasons that a person will develop back pain and bloating. Causes include:
- hormonal shifts
- pregnancy
- back injuries
- gas and gastrointestinal problems
- stress
- urinary tract infection (UTI)
A doctor will check for these conditions before looking for anything more serious.
Hormonal shifts
Hormones are the body’s chemical messengers. As hormone levels swing, they can affect the way the body behaves. Both sexes are vulnerable to hormone shifts.
Many women experience back pain or cramping with bloating during or immediately before their period. If the symptoms follow a predictable pattern and do not cause severe problems, they are generally nothing to worry about.
People undergoing hormone replacement therapy (HRT) may also experience bloating and pain. They should discuss these symptoms with a doctor.
Hormones are the body’s chemical messengers. As hormone levels swing, they can affect the way the body behaves. Both sexes are vulnerable to hormone shifts.
Many women experience back pain or cramping with bloating during or immediately before their period. If the symptoms follow a predictable pattern and do not cause severe problems, they are generally nothing to worry about.
People undergoing hormone replacement therapy (HRT) may also experience bloating and pain. They should discuss these symptoms with a doctor.
Pregnancy
Sometimes, pregnancy causes bloating, constipation, and gas. This is particularly true late in pregnancy when the uterus begins compressing the organs.
The additional weight at the front of the body can also put a strain on the back and hips. Anyone who is pregnant should tell their doctor or midwife about any symptoms they experience, since any conditions or problems that the pregnant woman experiences can affect the baby.
Most causes of bloating and back pain in pregnancy are harmless and typically clear up after delivery.
Sometimes, pregnancy causes bloating, constipation, and gas. This is particularly true late in pregnancy when the uterus begins compressing the organs.
The additional weight at the front of the body can also put a strain on the back and hips. Anyone who is pregnant should tell their doctor or midwife about any symptoms they experience, since any conditions or problems that the pregnant woman experiences can affect the baby.
Most causes of bloating and back pain in pregnancy are harmless and typically clear up after delivery.
Back injuries
A wide range of back injuries, ranging from minor muscle sprains and strains to more serious injuries such as herniated discs, can cause back pain.
Sometimes the pain from a herniated disc radiates to other areas of the body, including the abdomen, and can create unusual sensations, such as bloating.
A wide range of back injuries, ranging from minor muscle sprains and strains to more serious injuries such as herniated discs, can cause back pain.
Sometimes the pain from a herniated disc radiates to other areas of the body, including the abdomen, and can create unusual sensations, such as bloating.
Gas and gastrointestinal (GI) problems
Stress
Stress changes the body, not just the mind. Intense stress or anxiety can trigger both back pain and stomach discomfort, including bloating.
Back pain often occurs because some people who are experiencing stress tense their muscles unconsciously. Stomach pain and bloating are more common in people who have stress as well as an underlying condition, such as irritable bowel syndrome (IBS).
Stress changes the body, not just the mind. Intense stress or anxiety can trigger both back pain and stomach discomfort, including bloating.
Back pain often occurs because some people who are experiencing stress tense their muscles unconsciously. Stomach pain and bloating are more common in people who have stress as well as an underlying condition, such as irritable bowel syndrome (IBS).
UTI
A UTI can cause back pain when it spreads to the kidneys. UTIs also trigger a frequent need to use the bathroom. Some people find that they feel like they need to use the bathroom again immediately after using it.
This sensation may feel like abdominal bloating, pain, or pressure. Severe kidney infections can also cause vomiting that leads to bloating.
A UTI can cause back pain when it spreads to the kidneys. UTIs also trigger a frequent need to use the bathroom. Some people find that they feel like they need to use the bathroom again immediately after using it.
This sensation may feel like abdominal bloating, pain, or pressure. Severe kidney infections can also cause vomiting that leads to bloating.
The following issues may also cause back pain and bloating, but are much less common:
- spinal injuries and disorders
- pancreatic cancer
- liver disorders
- abdominal aortic aneurysms
- serious gastrointestinal disorders, such as peritonitis and bowel obstruction
Although rare, these causes and conditions require prompt treatment. Anyone experiencing severe pain or who thinks they are at risk for a rare cause should see a doctor immediately.
The following issues may also cause back pain and bloating, but are much less common:
- spinal injuries and disorders
- pancreatic cancer
- liver disorders
- abdominal aortic aneurysms
- serious gastrointestinal disorders, such as peritonitis and bowel obstruction
Although rare, these causes and conditions require prompt treatment. Anyone experiencing severe pain or who thinks they are at risk for a rare cause should see a doctor immediately.
Abdominal bloating and back pain are often just minor annoyances that go away on their own. In many cases, the two symptoms are unrelated.
For example, people with chronic pain in their lower back may periodically experience gas that makes their abdomen hurt and their back pain worse.
See a doctor if the pain does not go away on its own after a few days.
Someone should go to the emergency room if:
- the pain is unbearable and comes on suddenly
- the pain is accompanied by bleeding from the rectum
- they have a severe medical condition, such as liver failure
- they have recently suffered a serious injury, such as a spinal cord injury
See a doctor within a day if:
- there is a fever along with the pain
- the pain is getting worse
- the pain is different from previous episodes of back or stomach pain
Abdominal bloating and back pain are often just minor annoyances that go away on their own. In many cases, the two symptoms are unrelated.
For example, people with chronic pain in their lower back may periodically experience gas that makes their abdomen hurt and their back pain worse.
See a doctor if the pain does not go away on its own after a few days.
Someone should go to the emergency room if:
- the pain is unbearable and comes on suddenly
- the pain is accompanied by bleeding from the rectum
- they have a severe medical condition, such as liver failure
- they have recently suffered a serious injury, such as a spinal cord injury
See a doctor within a day if:
- there is a fever along with the pain
- the pain is getting worse
- the pain is different from previous episodes of back or stomach pain
Treating infections and other causes
Bacterial infections, such as UTIs and kidney infections, require antibiotics. Appendicitis and some other causes of swelling in the abdominal cavity may need surgery. If an ectopic pregnancy is the cause of the symptoms, the pregnancy must be removed.
Bacterial infections, such as UTIs and kidney infections, require antibiotics. Appendicitis and some other causes of swelling in the abdominal cavity may need surgery. If an ectopic pregnancy is the cause of the symptoms, the pregnancy must be removed.
Treating an underlying condition
It is essential to treat any underlying conditions. People with liver failure may need a liver transplant, while those with diabetes may require insulin or diabetes medications.
It is essential to treat any underlying conditions. People with liver failure may need a liver transplant, while those with diabetes may require insulin or diabetes medications.
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