Lower Back Pain? Try These 4 Exercises!

Why It Matters

These low-cost, low-tech movements can improve spinal mobility, activate stabilizing core and glute muscles, and reduce pain for many people, potentially lowering reliance on medications or clinical interventions; persistent nerve symptoms, however, may need specialized care.

Summary

A Healthline video demonstrates four simple exercises to relieve lower back pain: seated arch-and-curl, standing backward bends, transverse abdominis (abdominal) bracing, and standing hip extensions. The instructor emphasizes proper form—avoiding neck or hip thrusting, engaging deep core muscles, and holding abdominal braces for 10 seconds for analgesic effect. Short practical tips include periodic hip sways during breaks and using a rolled scarf for lumbar support while traveling. The video also warns that leg pain, numbness, or tingling may indicate sciatica and may require targeted nerve-focused exercises.

Original Description

Are you wondering what to do for back pain? Which exercise is best for back pain? Help relieve your lower back pain with four quick moves guided by Doctor of Physical Therapy, Karena Wu (IG: https://www.instagram.com/activecarephysicaltherapy/).

Low back pain is often caused by poor posture or compression in the spine. If you're curious what are the exercises for back pain, how to reduce back pain, and what to do for back pain,

these four moves work to decompress the spine, restore your natural arch, activate the deep core muscles that protect your back, and engage your hip extensors to take the load off your lower back. Perform these moves daily or whenever your lower back feels tight. The abdominal bracing exercise can be done multiple times throughout the day.

00:00 Introduction How to Exercise Lower Back Pain

00:30 Move 1: Seated Arch and Curl

01:20 Bonus Tip 1: Coffee Break Dance

01:37 Move 2: Standing Back Bends

02:25 Move 3: Abdominal Bracing

04:00 Bonus Tip 2: Travel Lumbar Hack

04:15 Move 4: Hip Extension

05:41 Outro

If you're also experiencing pulling, numbness, tingling, or burning down one leg, that may indicate nerve involvement. Check out our sciatica video linked below.  https://youtu.be/53o9GFqDVXE

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Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.