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Wellness Guide

Try This Simple Exercise Program to Relieve Lower Back Pain

Try This Simple Exercise Program to Relieve Lower Back Pain
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Lower back pain is one of the most common ailments among adults around the world. But there are actually many ways to relieve lower back pain naturally, and even correct the damage that has been done.

The first step in treating lower back pain naturally is to release the tension that is currently there and getting the Qi energy (life force energy) moving. Sitting for long periods of time, driving, heavy lifting, and being on the feet all day can create some serious tension in the lower back, which builds up and turns into physical and energetic blockages.

By getting the blood flowing to the lower back and releasing tension, we can then begin to strengthen the supporting muscles. With strong supporting muscles, we are less likely to experience frequent lower back pain, and more likely to create and maintain healthy habits in the future to avoid additional pain.

While you may feel like resting when you're experiencing lower back back pain, it is important to move to release the tension and ease the pain.

Try This Simple Exercise Program to Relieve Lower Back Pain Naturally and Strengthen the Core


Allow 10-15 minutes each morning and night to complete this simple routine and see how your back pain changes. When you practice this short routine regularly, you may even realize that you have more energy during the day and can sleep better at night.


  1. 1. Baby crunches: One of the main culprits of lower back pain is a weak core. The core of the body (the abdomen) maintains posture and helps distribute weight so there isn't too much pressure in one place. Strengthening the core will take added pressure off the lower back. This will also create heat in the body, making it easier to relieve tense muscles and stuck energy.

    How to do it: Lie flat on your back (on a mat or thin cushion for comfort and protection) with your feet flat on the floor, about a foot away from your buttox. Interlace your hands behind your head, elbows straight out to either side. As you exhale, engage your stomach muscles and pull yourself halfway up from the chest and shoulders, not the arms. Hold for 3 seconds at the top and then release back to the floor. Repeat 10-15 times twice a day.



  2. 2. Two-knee twist: Once your core is warm and your energy is flowing from your baby crunches, this is an opportune time to release some of the stuck energy and tension in your lower back. A spinal twist will help you wring out tension like water from a towel - it is also a very rejuvenating and gentle posture that improves mobility.

    How to do it: Flatten your back on the floor and bring your knees slightly up towards your chest and over to one side - being sure to keep the knees stacked on top of each other and both shoulders on the floor. You can stretch your arms out like a plane or hinge at the elbow with your hands near your head. Hold for up to a minute while breathing deeply before switching to the other side.



  3. 3. Self-hug knee stretch: To release even more tension from the lower back and get a mini self-massage bringing the knees up to your chest for a little self-love and muscle release will feel amazing and will help you maintain a supple lower back.

    How to do it: With your back flat on the floor, bring your knees up to your chest and try to wrap your arms around your shins to grab opposite elbows. If this is not available to you, grab forearms or simply hold your legs gently on your chest with your hands. Begin to rock from left to right keeping your lower back completely on the floor, giving your lower back a gentle self-massage. Do this for as long as you like, but about a minute is average.



  4. 4. Sphinx (or cobra) pose: A strong core needs to be balanced by a strong lower back. By targeting the lower back specifically, you can build more heat and muscle while releasing tension at the same time. This will also help improve your posture.

    How to do it: Flip over to your stomach with the tops of your feet flat on the ground as close to your midline as possible. As you inhale prop yourself up on your forearms - with your arms parallel to each other, your fingers facing forward, and your elbows directly under your shoulders. Lift your chest to engage the lower back but being sure not to *strain it. Hold at the top for up to a minute then release and repeat 2 more times (3 total). *If you feel any pinching or sharp pain, back off immediately.



  5. 5. Legs up the wall: As a final, relaxing and rejuvenating pose, putting your legs up the wall can be incredibly soothing. Not only will this help your muscles settle into the the work that you just did, but you can also do a short meditation to balance the mind and reconnect it to the body.

    How to do it: With barefeet or socks on, go to a blank wall and scoot your buttox up close to it. Gently and carefully work your legs up the wall so that your toes are facing down towards you, your feet are parallel to each other and it is generally effortless to remain here. Breathe in deeply and envision heat and fluidity in your lower back. You can stay here for up to 15 minutes, but 3-5 is just great if you're in a time crunch. Gently and carefully bring your legs down and roll over to one side to push yourself back up.


This simple exercise routine to relieve lower back pain is sustainable when done daily, and can help you transform the health of your back. As you go about your day, be more mindful of how you move and how that makes you feel.

With focused energy, a regular routine, and determination to live a better life, you can relieve your lower back pain naturally. The body is much stronger than you think and we are absolutely capable of healing ourselves.

Here's to your radiant health!

Written by Morgan Garza
Morgan is a free spirit, world traveler and a lover of light. She loves to write about and research our inner healing power to help people realize their true potential. An avid practicer of yoga and meditation, Morgan is continuously evolving. She encourages all of us to follow our dreams by taking that first step into the unknown and truly practices what she preaches.
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