3 Simple Exercises to Relieve Lower Back Pain – AFC Fitness

3 Simple Exercises to Relieve Lower Back Pain – AFC Fitness

Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
Chiropractic for Back Pain

Lower back pain is a common ailment that can affect people of all ages and backgrounds. Whether it’s caused by poor posture, muscle strain, or an underlying medical condition, the discomfort can be both debilitating and frustrating. While medication and physical therapy are often prescribed to alleviate lower back pain, incorporating simple exercises into your daily routine can also be incredibly beneficial. In this article, we will explore three easy yet effective exercises recommended by AFC Fitness to help you find relief from lower back pain.

Exercise 1: Cat-Cow Stretch

The cat-cow stretch is a gentle yoga exercise that promotes flexibility in the spine and relieves tension in the lower back.

How to Do It:

  1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
  2. Inhale as you arch your back, dropping your belly towards the floor, and lifting your head and tailbone toward the ceiling (the “cow” position).
  3. Exhale as you round your spine, tucking your chin to your chest and drawing your belly button in towards your spine (the “cat” position).
  4. Continue this fluid motion for 1-2 minutes, breathing deeply and slowly.


  • Loosens and stretches the lower back muscles.
  • Promotes spinal flexibility and mobility.
  • Relieves tension and discomfort.

Exercise 2: Pelvic Tilts

Pelvic tilts are excellent for strengthening the muscles in your lower back and abdomen, providing stability and reducing pain.

How to Do It:

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Engage your abdominal muscles and press your lower back into the floor, tilting your pelvis slightly upward.
  3. Hold for 5 seconds, then release.
  4. Repeat this movement for 10-15 repetitions.


  • Strengthens the lower back and abdominal muscles.
  • Promotes better posture and spinal alignment.
  • Reduces lower back pain by stabilizing the spine.

Exercise 3: Child’s Pose

Child’s pose is a relaxing yoga position that gently stretches the lower back and provides relief from discomfort.

How to Do It:

  1. Begin on your hands and knees in a tabletop position.
  2. Sit back on your heels, reaching your arms forward and lowering your chest toward the floor.
  3. Rest your forehead on the ground and relax your entire body.
  4. Hold this pose for 30 seconds to 1 minute, breathing deeply.


  • Stretches and relieves tension in the lower back.
  • Promotes relaxation and reduces stress.
  • Eases lower back pain and discomfort.


Incorporating these three simple exercises into your daily routine can make a significant difference in managing and relieving lower back pain. However, it’s essential to consult with a healthcare professional or fitness expert, especially if you have underlying medical conditions or severe pain. AFC Fitness recommends starting slowly and gradually increasing the intensity of these exercises to avoid straining your muscles. Remember that consistency is key, and over time, these exercises can contribute to a healthier, pain-free lower back.

If you find this article helpful, please share it with others who may benefit from these exercises. A pain-free lower back is within reach with a little dedication and the right exercises.

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