Single Best Exercise for Lower Back Pain

Pain in the lower back is a common issue that many people face nowadays. Whether it is from an injury or simply old age, lower back pain can be a hassle. There are several different types of exercises that you can do in order to help alleviate this pain. The single best exercise for lower back pain is all dependent on the type of back pain that you are experiencing. As such, Relaxlism we will be going over a wide range of different back pain exercises to help you get just the right one for you.

Types of Back Pain

Back pain can be caused by many different things and capturing the exact reason for your pain can be difficult. However, back pain can typically be categorized into three sections.

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    Muscle Pain: Muscle spasms that occur in your back can cause quick and unexpected pain. This type of pain feels as if your muscles are locking up on your and can be very severe. It is a different type of pain from other types of back issues. What is Dorsalgia?
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    Sciatica/Discogenic Pain: If the pain in your back goes beyond affecting your back, it is likely due to sciatica or discogenic. For example, pain that goes down your back or up your arms is something much more than muscle spasms. Each of these back pains are easily distinguishable.
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    General Pain: Lastly, pain that is targeting a specific area of your back can be caused by certain disorders such as arthritis in your lower back.Strengthening your back is one of the best ways to get rid of this pain. No matter what category your pain falls under, doing exercises will help getting over the pain. Check out reviews: Best Massager for Lower and Upper Back – Top Rated Review.

Hip Raises

There are two different ways to go about doing hip raises. First, you can try the traditional way. Laying on your back with your feet flat on the ground is the first step. Now, life your hip off the ground so that they are even to your knees. You should feel like you are a coffee table at this point. Hold this position for about 5 seconds and repeat.

Another way to do this is referred to as reverse hip raises. Using a bench, you will start by laying on your belly and keeping your hips off of the bench. Now, lift your legs up so that they are straight in line with your body. Hold for 5 seconds and repeat. How Can Poor Posture Result in Back Pain?


An extremely easy workout that has recently become very popular, planks are great for building up lower back strength. Getting started is simple. You will want to start in a pushup position. Now, instead of putting your hands on the ground, put your entire forearm on the ground. You will want to sit on your forearms and toes as if you were trying to do a pushup with your forearms. Hold this position for as long as you can. The longer you do this exercise, the better your back will be for it. Repeat this 2 to 3 times a day and you see some improvement in your back. You can also check out our Lower Back Spasms Can’t Move article.

Bird Dog

This exercise is somewhat similar to reverse hip raises. Getting on all fours, you will want to extend your right hand and left leg. Keeping these two perfectly straight, hold this position for about 7 seconds and repeat. To get a better strength building of your lower back, you should try alternating leg and arms. However, try to always keep the opposite leg sticking out when compared to your arm. So, left leg and right arm and right arm and left leg.