The 4 bodyweight exercises that will ‘CURE' lower back pain – and they only take 3 minutes

The Sun

05-07-2025

IF you're struggling with lower back pain, you're not alone.
According to the World Health Organization, it affects 619 million people, and by 2050, that number is expected to rise to 843 million.
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Lower back pain is also the leading cause of disability globally.
It can make day-to-day life uncomfortable and get in the way of exercise, productivity and sex.
But for some people, it is debilitating, forcing them to stop work, socialising and sometimes moving altogether.
Kacey Russell, a personal trainer at The Fitness Group, says that lower back pain can be caused by a number of things.
1. POOR POSTURE
' POOR posture is a big contributor,' she tells Sun Health.
'So many of us sit for hours at a desk, slumped over keyboards. Or, some people work from sofas and even beds!
'While it's important to keep your back straight, sitting in any position for too long will do your back zero favours, so make a point of moving every hour. Stretch regularly or go for a walk.'
Research by The Royal Society For Public Health found that nearly half (48 per cent) of people who work from a sofa or bedroom said they had developed musculoskeletal problems.
2. EXERCISE
'IF you exercise a lot, particularly endurance exercise such as running, or even lifting weights at the gym, then this can lead to tightness in the lower back too,' Kacey says.
'It's one of the reasons that warming up and cooling down is so important, to help avoid tightness and pain.'
3. INJURY
LOWER back pain could also be caused by injuries, stress or even nerve damage, Kacey adds.
This might be a pulled muscle or sciatica - a trapped nerve - for example.
'You should see your GP if your back pain doesn't improve after treating it at home for a few weeks, if the pain is stopping you from living your life as normal or if the pain is getting worse,' she says.
EXERCISES TO IMPROVE LOWER BACK PAIN
IF lower back pain is getting in your way, Kacey has four exercises to help relive it.
'These are great done in the morning to help relieve overnight stiffness, or you could break up periods of sitting with a quick stretch too,' she says.
1. Glute bridge
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Lie back on a yoga mat with your back flat on the floor.
Keep your knees bent and your feet on the floor, hip-width apart.
Place your hands down on the mat with your arms straight.
Drive your hips up as high as you can, squeezing your glutes at the top while keeping your feet on the ground.
Pause for 10 to 15 seconds then slowly lower back down before repeating the move.
2. Bird dog
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Get onto all-fours, with your hands directly under your shoulders and your knees under your hips.
Keep your core tight and avoid arching your back.
Straighten out your left leg directly behind you while also straightening out your right arm in front of you.
Your leg and arm should be level with your body.
Hold your leg and arm straight for 10 to 15 seconds before slowly returning to the start. Repeat on the other side.
3. Cat cow
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Start on all-fours again with your hands directly under your shoulders and your knees under your hips.
Take a big inhale and as you do so, think about pushing your tailbone and hips towards the ceiling, arching your spine and taking your gaze upwards.
Then, as you exhale, think about tucking your belly button up toward the ceiling, taking your gaze down to the floor between your knees and rounding your back.
Inhale and repeat the move. Do this for 15 seconds.
4. Deadbug
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Lie back on your mat with your arms up straight in front of your face and your legs in tabletop position.
This means they should be bent at a 90-degree angle to the floor.
Take your left arm straight behind you so it hovers above the floor and at the same time, extend your right leg out straight so it hovers above the floor.
Then, return to the start and repeat. Aim for 15 seconds on each side.
SHOULD YOU EXERCISE WITH LOWER BACK PAIN?
WHEN you're struggling with lower back pain, it's easy to assume that resting and sitting still is the best thing to do.
However, Kacey says that this can often make it worse as being sedentary can cause your muscles to seize up.
'If you're feeling tight, then make sure you stretch out your lower back before exercising,' she says.
'Movement, such as walking and swimming, can help to relax muscles - but lifting heavy weights or going on a long run which involves pounding the floor, may not help.
'If you must do any intense movement, spend longer warming up beforehand.'
Kacey warns that if your back pain is intense or sharp, or you're struggling to actually move at all, you must see your GP before embarking on exercise.
And when you do any physical activity, regardless of whether you're in pain or not, be sure to warm up and cool down.
'The best thing you can do before exercise is warm up with some dynamic stretches, which involve movement, such as leg swings and the stretches above,' she adds.
'Then after exercise, spend at least five minutes cooling down with static stretches - these are still stretches such as a hamstring stretch.'