Low back pain is one of the most common reasons people seek chiropractic care. Whether caused by poor posture, prolonged sitting, muscle imbalances, or injury, chronic or acute back pain can significantly impact daily life. At Dorsa Chiropractic, we believe in a comprehensive approach that combines chiropractic adjustments with targeted exercises to strengthen and support the lower back. Here are five of the best exercises to relieve low back pain and improve spinal health.

1. Cat-Cow Stretch

The Cat-Cow Stretch is a simple yet effective exercise to improve spinal mobility and relieve tension in the lower back. This movement gently stretches the muscles along the spine while promoting better posture and flexibility.

How to Perform:

  • Start on your hands and knees in a tabletop position.
  • Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
  • Exhale and round your back, tucking your chin and pelvis (Cat Pose).
  • Repeat this movement for 8–10 slow, controlled repetitions.

Benefits:

  • Improves spinal flexibility
  • Reduces stiffness in the lower back
  • Enhances circulation to the spinal discs

2. Pelvic Tilts

Pelvic tilts help strengthen the core muscles that support the lower back, improving stability and reducing strain on the lumbar spine.

How to Perform:

  • Lie on your back with knees bent and feet flat on the floor.
  • Flatten your lower back against the floor by engaging your abdominal muscles and tilting your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat 10–15 times.

Benefits:

  • Strengthens core muscles
  • Reduces lower back stiffness
  • Encourages proper spinal alignment

3. Knee-to-Chest Stretch

The Knee-to-Chest Stretch is excellent for reducing lower back tension and improving spinal flexibility.

How to Perform:

  • Lie on your back with both knees bent and feet flat on the floor.
  • Bring one knee toward your chest, holding it with both hands.
  • Hold for 15–30 seconds while keeping the other foot on the floor.
  • Switch sides and repeat.
  • Perform 2–3 rounds on each leg.

Benefits:

  • Relieves tightness in the lower back and hips
  • Promotes better spinal alignment
  • Increases flexibility in the lumbar region

4. Bird-Dog Exercise

This core-strengthening exercise enhances balance and stability while strengthening the lower back and abdominal muscles.

How to Perform:

  • Start on your hands and knees in a tabletop position.
  • Extend your right arm and left leg simultaneously, keeping your back straight.
  • Hold for a few seconds before returning to the starting position.
  • Switch sides and repeat for 10 repetitions per side.

Benefits:

  • Improves core stability
  • Enhances coordination and balance
  • Strengthens the muscles supporting the lower back

5. Bridge Exercise

The Bridge Exercise targets the glutes, hamstrings, and lower back, helping to support the spine and reduce pain.

How to Perform:

  • Lie on your back with knees bent and feet flat on the floor.
  • Press through your heels and lift your hips toward the ceiling.
  • Squeeze your glutes at the top, then slowly lower back down.
  • Perform 10–15 repetitions.

Benefits:

  • Strengthens lower back and glute muscles
  • Improves spinal stability
  • Helps prevent lower back pain from muscle imbalances

Additional Tips for Low Back Pain Relief

In addition to these exercises, incorporating the following habits can further support your lower back health:

  • Maintain good posture – Avoid slouching while sitting and standing.
  • Stay active – Regular movement helps prevent stiffness and muscle imbalances.
  • Use proper lifting techniques – Bend your knees and lift with your legs, not your back.
  • Stay hydrated – Proper hydration supports spinal disc health.
  • Visit your chiropractor – Regular chiropractic adjustments can keep your spine aligned and functioning optimally.

Are you ready to take control of your back pain? Schedule an appointment with Dorsa Chiropractic today and start your journey to a healthier spine!

Disclaimer: This blog is for informational purposes only and should not replace professional medical advice. Always consult with your chiropractor or healthcare provider before beginning any new exercise routine.