13 Best Exercises For Lumbar Strain

Introduction:

A lumbar strain is a common and frequently painful injury to the muscles and ligaments of the lower back. You can significantly reduce pain, increase mobility, and prevent recurrent episodes with the right therapy and a targeted exercise regimen.

You can alleviate back pain and improve the range of motion in affected muscles by performing specific stretches and exercises. Strengthening the core through Exercises For Lumbar Strain enhances physical performance. Exercises For Lumbar Strain can improve flexibility, relieve tension, and reduce tightness in the back muscles. Strengthening exercises for the glutes enhance posture and support the back during activities such as walking, sitting, and standing.

Even though lumbar strain is a properly treatable condition, it can still be unpleasant and inconvenient. By following a systematic and gradual exercise program, you can effectively manage the pain, regain function, and build the strength needed to prevent more injuries.

You will get the finest benefits if you do these workouts on a regular basis. As advised by your doctor, try to do so a couple of times every week. The severity of the damage determines how long it takes to heal from a lower back strain. Numerous variables, such as the degree of strain, general health, and the kind of treatment received, affect recovery time.

Be consistent with your regimen, get advice from a healthcare provider, and pay attention to your body. You can resume your regular activities feeling more capable and powerful than before if you have patience and regularity.

Causes:

An action that puts more tension on your lower back muscles than they normally can is the cause of lumbar strains. They may occur while doing housework, exercising, playing sports, or engaging in other activities. They can even occur without any issues during a routine activity you engage in.

Age

• Strains are more likely to occur as people age because muscles and ligaments may lose some of their strength and flexibility.

Tight muscles

• Moving might put additional strain on your lower back if nearby muscles, such as your thigh’s hip flexors, are tight.
• Your range of motion is restricted by stiffness, which makes it easier to strain a muscle when you move beyond it.

Improper Lifting

• This is among the most frequent reasons.
• The lumbar muscles and ligaments are severely strained when lifting large things by bending at the waist rather than the knees, especially when twisting or having a rounded back.

Unexpected Bending or Twisting

• The tissues may be overstretched or torn by an unexpected bend, twist, or turn, especially when reaching for or carrying anything.

Body Mechanics Issues

• Habitually doing daily chores with poor posture or movement patterns.

Sudden Twisting in Sports

• If the core is not strong enough to maintain the spine, sports that require forceful rotational motions, like football, baseball, tennis, or golf, are frequently the cause.

Poor training or warm-up

• The risk of strains increases when one engages in strenuous physical activity without properly warming up the muscles or without sufficient general strength and flexibility.

Previous Back Injuries

• The chance of recurrence may be increased by a history of lumbar strains or other back issues.

Obesity and Overweight

• The lower back muscles and spinal structures are subjected to greater tension when a person has excess body weight, particularly around the belly.

Weakness in the Core Muscles

• When the abdominal and spinal muscles are not supported, the lumbar spine is under more stress.
• Raises the risk of lower back muscular damage and overuse.

Poor Posture

• Chronic tension from prolonged sitting or standing in a hunched or incorrect posture weakens and increases the risk of damage to the lower back muscles and ligaments.

Signs and symptoms:

Depending on how severe the strain is, the signs and symptoms might vary in intensity, but often include:

Lower back pain

• Usually restricted to the lower back, usually on one side; however, it can affect the entire lower back.

Muscular spasms

• Involuntary stiffness or contraction of the back muscles.
• It may result in stiffness and restricted mobility.
• It could feel like hard or tight bands in the muscles.

Sensitivity to Touch

• If you press on the affected muscles, they could feel painful or sore.
• Sometimes, the skin around the area may feel sensitive.

A pain that worsens with movement

• More pain is caused by the following: lifting, bending, and twisting.
• Extended periods of sitting or standing; rapid motions, such as coughing, sneezing, or getting out of bed

Reduced Range of Motion and Stiffness

• Moving or adjusting your back may be difficult.
• Bending forward, backward, or side-to-side may be difficult for you.

Benefits of exercise:

Decreases Spinal Stress

• Improved posture lessens the pressure on lumbar tissues during daily work by maintaining the spine in a more neutral and stress-free position.

Prevents the return

• An efficient exercise regimen focused on the root cause, such as insufficient mobility or weak core muscles.
• Reduces the likelihood of repetitive strain from daily activities or sports.

Strengthens the Core and Back Muscles

• Weak core muscles lead to increased strain on the lumbar muscles.
• Strengthening the abdominals, obliques, glutes, and spinal stabilizers helps with load changes.
• The likelihood of strain recurrence is decreased by strengthening the spine.

Reduces Pain and Muscle Spasms

• Stretching activities can reduce stiffness and muscle spasms.
• Helps the body’s natural pain-reduction mechanisms function.

Offers Spinal Support

• A natural support around the spine is produced by strengthening the deep core muscles, as well as the lower back and gluteal muscles.
• This improved stability lessens the strain on the injured tissues and can help in avoiding further damage.

Corrects Unbalanced Muscles

• In many cases, lumbar strains are made worse by imbalances involving tight and weak muscles.
• These imbalances may be corrected with exercise, which encourages better movement habits.

Endorphins are released.

• The body’s natural painkillers, endorphins, may be released by low-impact, regulated exercise, which can improve mood and lessen feelings of pain.

Enhances Mental Wellbeing

• Physical activity helps reduce muscular tension because it has been shown that stress, worry, and depression enhance it.
• Improves mood and sleep quality, both of which help in healing.

Reduces Inflammation

• Controlled movement facilitates circulation and lessens stiffness, both of which help the damaged region clear itself of inflammatory waste products.

Exercises For Lumbar Strain:

Your back can heal with exercise. Additionally, it makes your back stronger and more flexible, which helps you avoid getting hurt again. The best symptom relief may come from incorporating low-impact exercise into your daily schedule.

Supine twist

• Lying on your back is the first step.
• Put your arms out to the sides.
• Then make a T shape.
• While bending the right knee, rest the right foot on the left.
• Release your breath and move your right leg to the left side of your body while rotating your lower back and spine.
• Keep your shoulders level on the floor, close your eyes, and slowly lower yourself into the position.
• Allow the knee to drop naturally so that you don’t have to put in any effort.
• Feel your spine gently twist as you breathe.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Pelvic tilt

• You lie on your back.
• Then bend both your knees.
• Keep your back flat on the ground.
• Next, tighten your abdominal muscles.
• Take regular breaths.
• Hold this position for a few seconds.
• Relax by letting go and taking a few deep breaths.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Superman

• Lying face down on a mat or other flat surface.
• The head is neither drooping nor raised over the spine in a neutral position.
• To tighten your core, pull your belly button a little bit toward your spine.
• Then, use your lower back and glute muscles.
• This will keep your body more stable during the activity.
• Try to lift your body and legs a few inches off the ground rather than overextending.
• Hold this position for a few seconds.
• Maintain control and make use of your back, glutes, and core during the hold.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Wall sit

• To begin, place yourself a few inches away from the wall.
• Next, straighten your back against the wall and lean back until it is flat.
• A gradual drop in the wall will cause your knees to bend.
• Make sure your back is still against the wall.
• Position yourself such that it appears as though you are sitting in an unseen chair.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Prone hip extension

• Begin by lying on your stomach.
• A towel or mat can be used for lying.
• Your head should rest on your arms.
• Lift your right leg a couple of inches above the ground.
• The right knee should remain straight.
• Hold this position for a few seconds.
• Return your leg to the ground slowly.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Bird dog

• Sitting on a tabletop, begin by relaxing down on all fours.
• Maintain a neutral posture for your spine.
• Squeeze between your shoulder blades.
• Then raise your right arm and left leg as high as you can.
• Keep your shoulders and hips parallel.
• Hold this pose for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Lower back stretch

• Start with the supine position on the yoga mat.
• Bend both knees after that.
• Holding your legs together with both hands, raise them to your chest.
• Maintaining a level lower back on the floor, gradually draw your legs up to your chest.
• Maintain a relaxed posture and focus on taking deep breaths.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Single Knee to chest

• Rest on your back.
• Next, place your feet flat on the floor.
• Bend both knees.
• You have the option of keeping your left knee bent or flat on the ground.
• You should wrap your hands over your thigh.
• Then pull your right knee into your chest.
• Do not elevate your hips; instead, extend your spine to your tailbone.
• Hold this position for a few seconds.
• Take a deep breath and release any stress.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Lying hamstring stretch

• First, lie down on the ground.
• As you elevate one leg, wrap a towel or strap around the heel of that leg.
• Take hold of the strap with both hands.
• Slowly pull your leg in your direction.
• Flex your foot to extend the stretch and prevent excessive strain on the knee.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Hip flexor stretch

• Kneel on the floor to start.
• Place your right leg in front of you.
• The right thigh is therefore parallel to the floor.
• Maintaining a 90-degree bend in your knee and a flat foot on the ground.
• Make sure your shin is pointed straight back and keep your left knee on the ground.
• Curl your pelvis beneath you and tighten your glutes.
• Stretch the front of your left leg and groin by shifting your weight forward while maintaining a straight back.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Seated trunk rotation

• Sit comfortably on a supporting chair with your feet level on the floor.
• Take a deep breath and straighten your back.
• Tilt your upper body slightly to the right, exhale, and lay your left hand on your right knee.
• Looking over your right shoulder deepens the twist.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Cat-cow

• On the floor, start in a kneeling position.
• With your hands facing ahead, place them shoulder-width apart beneath your shoulders.
• To keep your spine in a neutral position and prevent any drooping or arching, gently tighten your abdominal and core muscles.
• Exhale gently, then tense your abdominal muscles.
• Try to raise your spine towards the ceiling.
• Hold this position for a few seconds.
• Keep your head in line with your spine by letting it drop towards your chest.
• Calm down and let gravity take its way.
• Allow your shoulder blades to drop together and your tummy to drop towards the floor.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Walking

Low-impact physical activity can help individuals with back pain develop and maintain their muscle strength. Walking can benefit your back, as well as other areas of your health.

• Maintain free, relaxed shoulders rather than a slouch up toward your ears.
• Your abdominal button should be gently pulled in towards your spine.
• Move your arms freely back and forth from your shoulders.
• Refrain from swinging them over your body.
• Push off to move forward by contacting the ground with your heel first, then rolling through your foot to your toes.
• Avoid walking flatfooted.
• Start with light walking for 5 to 10 minutes.
• Increase the level to 18 to 20 minutes.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

What precautions need to be considered when working out?

Perform a warm-up first.

• Always start with mild, energetic movements.
• By warming the muscles, increasing blood flow, and alleviating stiffness, this decreases the possibility of making the tension worse.

Make slow progress.

• Increase the repetitions, resistance, and difficulty gradually.
• Make sure you follow your rehabilitation plan exactly.
• For example, do not immediately begin resistance band training if you are not experienced in bodyweight exercises.

Use the Right Form and Technique

• Improper form can worsen a lumbar strain or cause new injuries.
• Your intra-abdominal pressure increases when you hold your breath.
• If required, monitor posture with mirrors or supervision.

Keep Your Breathing and Hydration Correct

• Dehydration might result in fatigue or muscle cramps.
• In addition to lowering tension, deep breathing ensures that oxygen reaches the tissues that are repairing.

Maintain Proper Posture

• Keep your hips, knees, and feet in a neutral position during each exercise.
• Use wall support, mirrors, or supervision to ensure form.
• An improper posture may cause strain on the joints or muscles nearby.

After your workout, relax.

• Gentle stretching and controlled breathing can help prevent muscle stiffness and relaxation.
• Don’t stop soon without performing any exercises for recovery.

When did you quit exercising?

Severe or radiating pain

• Pain that is sudden, intense, or severe
• Numbness, tingling, or burning sensations
• These symptoms may indicate nerve involvement in addition to a muscle strain.

Numbness, tingling, or burning

• These are signs of nerve compression or overstimulation.
• Stop immediately and rest.
• If it persists, consult with your doctor.

Increased Pain While Engaging in or After Exercise

• During rehabilitation exercises, little soreness is typical.
• Stop the workout or alter it if the pain gets worse while you move.
• The pain doesn’t go away with time and lasts for more than an hour or two after an activity.

Muscle cramping or spasming

• If your lower back suddenly begins to cramp or spasm, stop working out.
• This could mean that your muscles are overworked or not ready for this level of physical activity.

Decrease in Strength

• If the person with the condition begins to feel weak, unstable, or uncoordinated, stop right away.

New Symptoms

• Loss of bladder or bowel control.
• Leg weakness that appears out of nowhere.
• Fatigue, fever

What kinds of exercises should you avoid if you have a lumbar strain?

It’s important to stay away from movements that might worsen a lumbar strain or overstress your lower back.

Activities with a high impact

These might cause the spine to shake and make the strain worse.

• Running: Particularly on hard ground.
• Jumping: This includes box jumps, jump squats, and jumping jacks.
• Football, basketball, and soccer are examples of contact sports.

Activities Using Rotational or Twisting Motions

• Russian twists: weighted or not.
• Medicine Ball Twists
• Heavy tennis serves or golf swings (if executed with maximum force during the acute phase): It might be difficult to participate in these rotating sports.

Exercises involving heavy lifting, particularly when done incorrectly

• Squats, particularly those with a rounded back or deep squats.
• Leg Presses.
• Overhead presses (if you lift the weight by arching your back too much).

Activities That Require a Lot of Spinal Flexion (Bending Forward)

These may directly compress the damaged discs and muscles.

• Crunches and traditional sit-ups: Particularly those that require you to raise your complete upper body off the floor.
• Forward folds and toe touches are deep stretches that extend across the lower back.
• Heavy Deadlifts: If you perform this exercise poorly, especially if you have poor form, it can be quite harmful.

Guidelines for preventing lumbar muscle strain:

Weakness or stiffness in the lower back and poor balance are the primary risk factors for lumbar strains.

You can lower your risk of lumbar strain by doing the following.

Gain Core Strength

• Your core muscles stabilise your spine.
• They defend your lower back during a variety of activities by acting as an internal back brace when they are strong and functioning properly.
• A strong core helps absorb force while lifting, twisting, or pushing, and lessens the strain on the lumbar muscles.

Be mindful of your movements.

• Although your back is made to bend, twist, and lift, you might not always do it safely.
• You are more likely to strain if you are hurried, fatigued, or in an uncomfortable position.
• Be mindful of your motions to protect your lower back.
• When lifting something heavy, for instance, sit down, bend your knees, and keep the object close to your body.

Stay away from excessive training or sudden increases in activity.

• Increase the length of your exercises and their level of difficulty gradually.
• Overexertion is one of the primary causes of lumbar strain, especially after rest periods.

Stay flexible

• You can move more securely and effectively if your back is flexible and has a complete range of motion.
• Low back strains can be caused by tight muscles, which are targeted by back workouts.

Frequent Stretching

• An increased risk of harm can result from tense hamstrings, hip flexors, and glutes pulling on the pelvis and lower back.
• Maintaining the mobility of muscles and connective tissue requires daily gentle stretching.

Adopt Safe Lifting Techniques

• Maintain a straight back as you approach the item and use your legs to raise it.
• Use both hands while maintaining load balance.

Don’t work too much.

• Take breaks when working on large, unfamiliar chores, such as organising and decorating your home, or attending a full-day tournament.
• This could entail, for instance, setting a timer to take a break when grooming the grass.

When should I go to visit the doctor?

Get in touch with your treating physician if you encounter any of these symptoms:

• Unable to walk or stand
• A sharp, severe pain
• Persistent pain
• Your leg may be hurting or numb.
• Pain radiating down the leg.
• A new spot on your back is hurting.
• More than a week has passed, and the pain is still there.

Summary:

Lumbar strain is a frequent cause of back pain. The reason for this issue could be heavy lifting, poor posture, abrupt movements, or even prolonged sitting. Rest and pain control are essential in the early stages, but light exercise may significantly speed up recovery, improve range of motion, and prevent further injuries.

Depending on how severe the injury is, the degree of pain may change. Back strain appears as muscle spasms, pain, stiffness, loss of motion, edema, and difficulty walking or bending. You can begin mild exercise after the injury as soon as the initial pain slows down, which usually happens in two to five days.

Pain serves as a warning sign. If engaging in any physical activity causes sudden, severe, or worsening pain, stop immediately. A little pain or a stretching sensation is normal; intense pain is abnormal. As your strength and flexibility increase, begin with fewer repetitions and gradually increase them.

A doctor or physiotherapist should always be consulted before starting a back injury exercise program. They can identify more serious illnesses, give you an accurate diagnosis, and create a plan that works for you.

FAQ:

References:

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• Rocking knees. (n.d.). [Visual]. https://en-gb.hingehealth.com/resources/articles/lumbar-strain/ Hingehealth
• Physician K. Hamilton (September 8, 2017). Exercises for straining the lower back muscles. Healthy spine. Lower Back Muscle Strain Exercises Lower back pain: https://www.spine-health.com/conditions
• Cadman, B. April 14, 2025. How to make your lower back stronger. Articles/323204, https://www.medicalnewstoday.com
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• Cronkleton, E. May 20, 2024. 7. Stretches for the lower back can improve range of motion and reduce discomfort. https://www.healthline.com/health/lower-back-stretches Healthline.
• Lumbar strain (back strain from lifting weights) | Loma Linda University Health, n.d. Conditions/lumbar-strain-weight-lifters-back https://lluh.org
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• Image 11, Andrea Furlan, Ph.D., 30 July 2023. #155 Find out how effective 12 exercises are for treating ankylosing spondylitis [Video]. YouTube. Watch this: https://www.youtube.com/watch?v=R5pc9bEUD-