5 Amazing Moves For Immediate Lower Back Pain Relief (2023)

The majority of people experience lower back pain at some point in their life. Pain is how the body communicates that there is an imbalance that requires your attention.

Below, I’ll introduce you to 5 fantastic postural therapy exercises or stretches to get you immediate relief from lower back pain.

You’ll also find a video to take you through these 5 postural stretches!

The great thing about these postural exercises is that you can do them anywhere and at any time.

We’ll also look at the possible reasons your back keeps hurting. It’s important to learn the reason behind the pain otherwise you’ll always be triggering pain and only addressing the symptoms.

What’s Causing My Lower Back Pain

The best way to eliminate lower back pain is to fix the root cause and maintain muscle balance.

Exercises and stretches to help you get relief are great, but unless you know the reason behind the pain, you’re stuck in that cycle.

Whether the pain is acute or chronic, it’s always recommended you consult with your physician to rule out any serious causes.

The majority of the time, the root cause is a combination of postural and muscular imbalances.

Meaning… weak and underactive muscles that are not providing enough stability and support around the spine and joints.

Habits That Trigger Lower Back Pain

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  • Sitting for longer periods of time with no lumbar support
  • Slouching and texting which creates the rounded-shoulder-forward-head posture
  • Flexion at the spine whenever you sit (rounding of the lower back)
  • Bending at the spine instead of practicing the hip hinge


In addition, most people with back pain fear to exercise because they’re scared to make the pain worse.


Yes, it’s important to do the exercises right to avoid injury.

However, low impact strengthening exercises are generally safe. You can always take a break at any time if you feel more pressure.

Being sedentary is not a solution. Further weakening of your muscular system will lead to more pain, an unstable spine, and joints.

How To Fix These Postural Imbalances

I have step-by-step tutorials on how to fix each of these imbalances, I’ll link them all below the exercises.

I want to list the lower back pain relief exercises first, then I’ll also list the other resources for you…

5 Lower Back Pain Relief Exercises

Alright…let’s get to the exercises. I’ll include images and the description of the exercises and stretches below the video:

Video:

5 Postural Stretches For Instant Lower Back Pain Relief (Do these anywhere!)

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Back Pain Control (Fix Lower Back Pain And Piriformis Syndrome)

My full system to fix chronic lower back pain, piriformis syndrome, and hip pain. Includes premium coaching videos, tutorials on how to get back in shape safely, and how to keep the pain from coming back.

(Video) Instantly Fix Lower Back Pain #Shorts

5 Lower Back Pain Stretches Breakdown

Counter Stretch:

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This is my most favorite stretch. I can’t get enough of how much relief I get after this exercise. Especially after a long day working on the computer. Here’s how to do it:

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  • Start by standing and facing the wall or a counter. Your feet, hips, and knees should be aligned (one line). If your knees are bending, that’s fine. It takes time to build flexibility. As long as you’re keeping your hips right above your feet.
  • Lock your elbows, and kick your glutes backward to create an arch with your lower back (try your best). Tighten your quads and disengage your shoulder blades. Breathe and hold for at least 30 seconds. Let your upper body drop into that stretch!

You can also use a chair to do this exercise. Your arm height is not too important. What’s important is lengthening the back and letting your chest drop. Make sure your glutes are aligned with your feet.

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Sitting Floor:

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How to do it:

  • Start by sitting with your back against the wall. If you can’t have your hips touch the wall that’s fine. Just do your best.
  • Stretch your legs out in front of you. The back of your shoulders should be touching the wall (this is a good opportunity to restore proper back posture).
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  • Tighten your quads and point your toes towards you. This may make your legs start to elevate andthat’s totally fine. Rest your hands on your thighs and hold for a few minutes. And don’t forget to breathe deeply as well.

The first 10-20 seconds may feel uncomfortable if you’re extremely tight.

However, after a little while, you start getting a great deep relief.

In fact, when I was suffering from hip pain, this was the only position I could hold that was pain-free. I’d literally hang out with my family sitting on the floor like this.

Exercise Modification

Another great way to do this exercise is having your legs up the floor:

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Hip Flexors Release

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How to do it: Releasing your hip flexors will help you restore your posture and release tension from your lower back and hips.

  • As you get into that lunge and stretch position, you want to contract your glutes and tilt your hips backward to stretch the psoas muscle (biggest hip flexor muscle)
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  • Related: Full psoas release tutorial


Low and High Cobra Exercises

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How to do it: This is an amazing exercise to restore spinal curvature.

  • I suggest you start slowly and move up as your flexibility increases.
  • Start with the low cobra exercise. Make a fist and rest your head on your fist.
  • Pressing against your hands too early may put more pressure on your lower back, so start with the low cobra and progress from there.

Cobra Progression

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The next progression is pressing and resting on your forearms.

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You can raise your feet off the floor to engage the glutes and core as a progression as well. However, I like to use this exercise as a release vs a strengthening exercise. With each exhale, mindfully relax your lower back and let your body sink into the floor.

Chest Opener

We hold a lot of stress and tension on our chest. It’s so easy for the shoulders to start rounding leading to spinal flexion and lower back pain.

How to open up your chest:

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  • Lie on your left side and rest on your right hand.
  • Your left arm should be bent to the back.
  • You’ll start to feel a nice stretch on the front deltoid and pectoralis muscle.
  • Let your body drop to the floor.


Bonus Exercise: Opposite Arm To Leg Reach

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How to do it:You can do this without the stability ball. Adding the ball will challenge your core and the core and glutes love to train together.

  • As you lift your arm and leg, keep your core tight and focus on a point ahead of you on the floor to keep your balance.

If you lose focus you will lose stability. Do 10 alternating repetitions. Stretch your arm and leg out to elongate your back muscles.

Resources To Fix Postural Imbalances

Below are all the detailed free tutorials I have for each postural imbalance I’ve mentioned above:

  • How to sit without pain
  • Fix rounded shoulder posture (5 dumbbell exercises)
  • Banded exercises for rounded shoulders
  • How to bend over without hurting your lower back
  • Step-by-step psoas release
  • Release this hip flexor muscle

If you don’t want to shuffle through all this information, you can join my program The Back Pain Control, and get access to premium coaching content. I have everything organized for you, module by module, and week by week. Check it out here…

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Back Pain Control

My full system to fix chronic lower back pain, piriformis syndrome, and hip pain. Includes premium coaching videos, tutorials on how to get back in shape safely, and how to keep the pain from coming back.

5 Amazing Moves For Immediate Lower Back Pain Relief (18)

Piriformis Control

How to beat piriformis syndrome without spending years in pain. Complete home program. No gym required.

(Video) 5 Easy Yoga Poses for Fast Low Back Pain Relief, Best At Home Stretches with Lindsey


How To Incorporate These Exercises Into Your Day

These 5 exercises can be done anytime throughout the day. If you spent a lot of time sitting and driving, try to do these at least twice a day.

Once mid-morning and again mid-afternoon. You can also repeat the stretches before bed to relax your muscles.

Chronic back pain can be so frustrating but it just requires some patience.

You need to be mindful and know what causes the pain. Look at what you’re doing right before you start to feel pain.

What are the triggers? which exercises or movements are leading to pain? You need to know these so you can fix your movement patterns and avoid these triggers.

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(Video) Instant Hip and Lower Back Pain Relief #Shorts

How To Heal From Piriformis Syndrome As Quickly As Possible

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Effective TFL Release Technique For Tight Hips {Works Immediately}

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5 Piriformis Stretches That Won't Aggravate The Pain {Free PDF Printable}

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Piriformis Self-Massage (Without Making The Pain Worse)

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7 Best Transverse Abdominis Activation Exercises For Quick Back Pain Relief

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5 Piriformis Syndrome Yoga Poses To Avoid (That Make The Pain Worse!)

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10 Piriformis Strengthening Exercises That Work

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9 Effective Hip Strengthening Exercises For Hip Pain

(Video) 5 Minutes Yoga for Instant Back Pain Relief | Home Remedies | 7 Best Back Pain Asanas

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How To Get Immediate Psoas Pain Relief

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6 Upper Back Pain Exercises That Work

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Coach Sofia

Certified Strength Coach | NASM Corrective Exercise Specialist & Founder at Coachsofiafitness

Hey there, I'm Sofia. Welcome to my blog! I'm here to help you get permanent relief from piriformis, hip, and lower back pain without spending years in pain suffering through information overwhelm or temporary fixes. I've been through the chronic pain journey myself. I know how lonely and hard it can get... Click here to read about my story and how I healed after 7 years of chronic pain, against all odds.

Programs And Coaching

Latest posts by Coach Sofia (see all)

  • 5 Safe Cardio Exercises For Piriformis Syndrome - May 2, 2023
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  • - March 31, 2023

FAQs

How can I get immediate relief from lower back pain? ›

Gentle stretching is an effective way to provide relief to pain in the lower back.
  1. Lie on your back with your toes pointed up.
  2. Slowly bend one knee, pulling your leg up to your chest.
  3. Use your hands to gently pull the knee towards your chest.
  4. Hold for half a minute and relax the leg to starting position.
Nov 9, 2021

What is one movement that can relieve back pain? ›

Going on walks: Initial research suggests that going on a walk or brisk walking (Nordic walking) can help relieve back pain if done regularly – for instance, every two days for 30 to 60 minutes.

Is it better to sit or lay down with lower back pain? ›

If you're experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.

What drink is good for lower back pain? ›

Also, drink healthy herb teas and true teas (green, oolong, and white). Experts say that olive oil, green tea, and brightly colored fruits and vegetables have all been shown to reduce inflammation in cartilage in the spinal column, which helps to control back pain and stiffness.

Are there pressure points to relieve back pain? ›

The points are on each side of your spine, about 2 finger-widths away from the spine. On each side, find the space below the spinous process of the second lumbar vertebra (spine in lower back) (L2). Directions: Use fingers or thumbs to apply deep pressure to the points.

What is one simple exercise for lower back pain? ›

3 SIMPLE EXERCISES FOR LOW BACK PAIN
  1. Lie on your back with both legs bent.
  2. Gently pull one knee towards your chest.
  3. Hold 2 to 3 seconds. Do this 10 to 15 times, alternating legs.
  4. Repeat 2 to 3 times a day, or anytime you feel pain.

Which position puts least pressure on back? ›

Laying on your back creates the least amount of pressure. Just by standing straight you put 4 times the amount of pressure on your lower back as compared to laying on your back. And bending forward while standing will increase the pressure on your lower back by another 50% as compared to standing straight.

What should you not do with lower back pain? ›

6 things you shouldn't do when your back hurts
  • Avoid bed rest. When your back hurts, lying down might seem like a good plan. ...
  • Don't sleep on your stomach. ...
  • Stop lifting heavy things or twisting your back. ...
  • Refrain from repetitive bending or stooping. ...
  • Avoid sitting for long periods of time. ...
  • Avoid certain exercises.

How do you tell if lower back pain is muscle or disc? ›

Your spinal disc is at the bottom of your back, so if you have pain in your lower back, you may assume it is a slipped disc. Furthermore, the feeling of pain will differ between the two. Muscle pain will feel like post-workout soreness, while disc pain will feel debilitating and tingly.

What is the strongest natural painkiller? ›

Endorphins are the body's natural pain relievers, and they can be as strong as many of the strongest pain relievers. Endorphins also help alleviate anxiety, stress and depression — conditions that often accompany and exacerbate chronic pain. The body produces endorphins during aerobic exercise.

Does drinking lots of water help back pain? ›

Does drinking water help get rid of recurring back pain? Yes, over time. While you may not feel immediate relief when you take a swig of water, establishing better hydration habits will provide a long-term means of alleviating back discomfort.

Will drinking more water help lower back pain? ›

Drinking plenty of water throughout the day can help relieve your lower back pain by providing the following benefits to your spine and surrounding muscles: Water keeps the spinal discs full of fluid so they can properly cushion the spine during movement.

How do you massage back pain? ›

How do I give a back massage?
  1. Put a small amount of warm lotion or oil on your hands. ...
  2. Move your hands slowly during the massage to help the person relax.
  3. Start massaging the back at the lower back. ...
  4. Make a circular motion as you move your hands upward. ...
  5. Move across the shoulders and start moving down the upper arms.
May 1, 2023

Why does putting pressure on my back feel good? ›

For starters, you're relieving pressure against your spine. Cracking your back can also release endorphins, which is the feel-good hormone. The pituitary gland creates endorphins to manage pain throughout the body. When you crack your back and release these endorphins, you'll experience a sense of satisfaction.

What is the single best exercise? ›

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

What are the big 3 for lower back pain? ›

Stuart McGill's “Big Three” Low Back Exercises.
  • The McGill Curl Up. Lie down on your back. Extend one leg and bend the knee of the other leg. ...
  • The Side Bridge. Lie on your side, with your forearm on the floor and elbow underneath your shoulder. ...
  • The Bird Dog. Assume a hands-and-knees position on the floor.

What causes sudden severe lower back pain? ›

Acute low back pain is most often caused by a sudden injury to the muscles and ligaments supporting the back. The pain may be caused by muscle spasms or a strain or tear in the muscles and ligaments. Causes of sudden low back pain include: Compression fractures to the spine from osteoporosis.

Is heat or cold better for back pain? ›

Generally speaking, ice is better than heat for back pain that may be caused by an acute injury. The Cleveland Clinic says that, in the battle of back pain, “Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse.”

How should I sit with lower back pain? ›

Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.

What causes lower back pain just above the buttocks? ›

Sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg. Sciatica most often occurs when a herniated disk or an overgrowth of bone puts pressure on part of the nerve.

Is a heating pad good for lower back pain? ›

The main reason heating pads and heat therapy are so effective for back pain is because they increase circulation. When this happens, oxygen and nutrients make their way to the muscles and joints. Not only can better circulation resolve muscle damage, it can also relieve back stiffness and inflammation.

Is a massage good for lower back pain? ›

Massage therapy can provide substantial healing and pain relief for many lower back problems. Specifically, for pain caused by a back strain, when the correct muscle is targeted, the pain can be controlled at its source—for quicker and lasting relief.

Videos

1. The Best Exercise for Quick Lower Back Pain Relief
(SpineCare Decompression and Chiropractic Center)
2. Upper Back Pain Relief in Seconds #Shorts
(SpineCare Decompression and Chiropractic Center)
3. The 5 Best At Home Exercises for Low Back Pain (DON'T STRETCH!)
(Precision Movement)
4. How to Fix “Low Back” Pain (INSTANTLY!)
(ATHLEAN-X™)
5. INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises!)
(Precision Movement)
6. 5 Best Stretches For Low Back Pain In Bed. Do Daily.
(Bob & Brad)

References

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