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Best At Home Exercises For Low Back Pain

In the hustle and bustle of daily life, especially for women juggling the responsibilities of caring for children or aging parents, low back pain can be an unwelcome companion.

According to recent data, low back pain affects a staggering 80% of adults at some point in their lives, with women being more prone to its grip. Whether it's from lifting kids, managing household chores, or simply the stresses of everyday life, back pain can be a significant barrier to liva-ing your best life.

For many women, taking time away to visit a physical therapist might not be an option. However, there are effective exercises that can be done at home to strengthen and relieve the lower back.

In this guide, we'll explore five such exercises tailored for busy women, empowering them to take charge of their back health from the comfort of their own homes. Spoiler alert - these also work if you are not a woman ;)

LivaFortis explores how back pain can affect women specifically

Why is Low Back Pain Common in Women?

Before diving into the specific exercises, let's look at some reasons why low back pain tends to affect women more.

How Back Pain Affects Women, Specifically:

  • Biomechanics: Women generally have a wider pelvis and a greater degree of lumbar lordosis (inward curve of the lower spine) than men. These differences in anatomy can sometimes lead to increased stress on the lower back.

  • Hormones: Fluctuations in estrogen levels, particularly during pregnancy, and menopause, can affect the ligaments and joints in the lower back, potentially leading to pain.

  • Pregnancy and Childbirth: The physical stresses of pregnancy and childbirth, including weight gain and changes in posture, can result in lower back pain that persists postpartum.

  • Daily Activities: Women often take on a variety of tasks that involve bending, lifting, and twisting, from picking up children to household chores. Over time, these activities can strain the back muscles and ligaments.

LivaFortis explores how the pelvic tilt can help relieve back pain in women

5 Best At Home Exercises For Low Back Pain

Now, let's delve into five exercises specifically designed to target and alleviate low back pain. Remember to consult with a healthcare provider before starting any new exercise routine, especially if you have existing back issues.

Benefits: Pelvic tilts help strengthen the abdominal muscles, which play a crucial role in supporting the lower back.

  • Start by lying on your back with knees bent and feet flat on the floor.

  • Engage your abdominal muscles and gently press your lower back into the floor, tilting your pelvis upward.

  • Hold for 5-10 seconds, then release.

  • Repeat 10-15 times.

The cat cow exercises is a gentle way to prevent pregnancy-related back pain

2. Cat-Cow Stretch

Benefits: The Cat-Cow stretch helps improve flexibility and mobility in the spine, easing tension in the back muscles.

  • Begin on your hands and knees in a tabletop position.

  • Inhale as you arch your back, dropping your belly and lifting your head (Cow Pose).

  • Exhale as you round your spine upward, tucking your chin to your chest (Cat Pose).

  • Repeat the sequence, flowing smoothly between the two poses.

  • Perform 10-15 rounds.

The bird dog stretch is excellent for improving core strength

3. Bird Dog Stretch

Benefits: The Bird Dog exercise strengthens the core muscles and improves balance, crucial for supporting the lower back.

  • Start on your hands and knees in a tabletop position.

  • Extend your right arm forward and your left leg back, maintaining a straight line from head to heel.

  • Hold for a few seconds, focusing on stability.

  • Return to the starting position and switch sides, extending the left arm and right leg.

  • Complete 10 reps on each side.

Bridge exercises are a gentle but effective way to strengthen glute muscles.

4. Bridge Exercise

Benefits: Bridges target the glutes and hamstrings, which are important for stabilizing the pelvis and supporting the lower back.

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.

  • Press through your heels as you lift your hips toward the ceiling, creating a straight line from knees to shoulders.

  • Squeeze your glutes at the top and hold for 5-10 seconds.

  • Lower back down with control and repeat for 10-15 reps.

Child's pose is a great way to relieve low back pain.

5. Child's Pose

Benefits: Child's Pose is a relaxing stretch that helps release tension in the back and shoulders, promoting relaxation and pain relief.

  • Begin on your hands and knees, then sit back on your heels, lowering your forehead to the floor.

  • Extend your arms forward, feeling a gentle stretch along the spine.

  • Hold the pose for 30 seconds to 1 minute, focusing on deep breathing.

  • Repeat for 3-5 times.

Digital physical therapy programs can be very convenient for busy moms to be.

Digital Physical Therapy Programs

For those seeking additional support beyond these exercises, digital physical therapy programs can be a game-changer. These programs offer personalized plans, expert guidance, and the convenience of doing exercises at home, fitting perfectly into the busy lives of women.

LivaFortis' digital PT is a convenient and affordable solution for busy moms.

Here are a few benefits of digital physical therapy programs:

  • Customized Plans: Programs tailored to your specific needs and level of fitness.

  • Progress Tracking: Monitor your progress and adjust exercises as you improve.

  • Expert Guidance: Access to virtual physical therapists for guidance and support.

  • Convenience: Work out on your own schedule, without the need for appointments.

Popular digital physical therapy platforms include:

  • Hinge Health

  • Kaia Health

  • Physical Therapy Plus

  • LivaFortis

These programs often include a mix of exercises, educational resources, and tracking tools to help you on your journey to a healthier back.

Digital physical therapy can help give you more time with the people that matter.


Low back pain doesn't have to be a constant companion, especially for busy women managing various responsibilities. By incorporating these at home exercises for low back pain into your routine, you can strengthen your back, improve flexibility, and find relief from discomfort all at the same time.

Remember to listen to your body, start slowly, and gradually increase intensity as you build strength.

If you're looking for additional support and guidance, consider exploring digital physical therapy programs. These innovative platforms bring expert-led therapy right to your fingertips, offering a convenient and effective way to address and alleviate low back pain from the comfort of home.

Take the first step toward a healthier back today, and reclaim your comfort and mobility!


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