{"id":5981,"date":"2026-10-23T10:55:40","date_gmt":"2026-10-23T14:55:40","guid":{"rendered":"https:\/\/kiroclinique.ca\/?p=5981"},"modified":"2026-10-23T10:56:37","modified_gmt":"2026-10-23T14:56:37","slug":"good-exercises-for-lower-back-pain-strengthen-and-relieve","status":"publish","type":"post","link":"https:\/\/kiroclinique.ca\/en\/good-exercises-for-lower-back-pain-strengthen-and-relieve\/","title":{"rendered":"Good Exercises for Lower Back Pain : Strengthen and Relieve"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Do you suffer from a sore back? Lumbago, or pain in the lower back, can turn an ordinary day into a long one. <\/span><a href=\"https:\/\/kiroclinique.ca\/en\/\"><span style=\"font-weight: 400;\">KIROCLINIQUE <\/span><\/a><span style=\"font-weight: 400;\">provides a<\/span> <a href=\"https:\/\/kiroclinique.ca\/en\/procedure\/lower-back-pain\/\"><span style=\"font-weight: 400;\">back pain and chiropractic diagnosis<\/span><\/a><span style=\"font-weight: 400;\"> that looks at where that strain starts.<\/span> <span style=\"font-weight: 400;\">Health Canada reports that <\/span><a href=\"https:\/\/www.canada.ca\/en\/health-canada\/corporate\/about-health-canada\/public-engagement\/external-advisory-bodies\/canadian-pain-task-force\/report-2019.html\"><span style=\"font-weight: 400;\">1 in 5 Canadians live with chronic pain<\/span><\/a><span style=\"font-weight: 400;\"> (2019), and the lower back is its most common site. Exercises for lower back pain are where most people start.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The balance of your back shapes how you feel day to day. To prevent or relieve your pain, we suggest six back exercises to practise from home, for about <\/span><b>10 minutes, 2 to 3 times a week<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>What Causes <\/b><b>Lower Back Pain<\/b><b>?<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1618\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/colonne.jpg\"  alt=\"colonne Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"346\" height=\"553\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Most pain in the lower back comes from everyday <\/span><b>mechanical strain<\/b><span style=\"font-weight: 400;\"> on the muscles, ligaments and joints, not from one dramatic injury<\/span><b>.<\/b><span style=\"font-weight: 400;\"> The spine, the pillar of our <\/span><b>physical structure<\/b><span style=\"font-weight: 400;\">, is made up of 5 vertebral regions. The lumbar region sits in the lower back, just above the sacrum, and its nerve roots drive movement in the lower limbs. Pain shows up as tension and <\/span><span style=\"font-weight: 400;\">stiffness<\/span><span style=\"font-weight: 400;\"> in the lumbar vertebrae, and can affect your mobility. <\/span><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/low-back-pain\"><span style=\"font-weight: 400;\">World Health Organization<\/span><\/a><span style=\"font-weight: 400;\"> reports that about 90% of low back pain cases are non-specific, meaning no single identifiable cause (2023).<\/span><\/p>\n<h3><b>Multiple Causes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Several ordinary habits can <\/span><span style=\"font-weight: 400;\">cause back pain<\/span><span style=\"font-weight: 400;\">, and the source is rarely a single one:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Past trauma such as injuries and accidents<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Too little or too much physical activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Job demands such as lifting heavy loads or repetitive movements<\/span><\/li>\n<\/ul>\n<h2><b>Exercises to <\/b><b>Relieve Lower Back Pain<\/b><\/h2>\n<p><b>Protecting your back <\/b><span style=\"font-weight: 400;\">is a reflex you build week after week, not a matter of luck<\/span><b>.<\/b><span style=\"font-weight: 400;\"> The Government of Canada publishes guidance to protect your back at work, and the same habits carry over at home. <\/span><span style=\"font-weight: 400;\">The lower back exercises below mix stretching and strengthening exercises, and they can help ease back pain between appointments.<\/span><\/p>\n<h3><b>Muscle Strengthening Exercises<\/b><\/h3>\n<p><b>Strengthening your back muscles<\/b><span style=\"font-weight: 400;\"> is the first step to preventing new flare-ups. <\/span><span style=\"font-weight: 400;\">Exercise helps you build strength in the muscles that support your spine, and may reduce pain over time.<\/span><span style=\"font-weight: 400;\"> Regularity counts more than intensity. Adapt each exercise to your own needs and ability, because every body is different.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li><b>Plank<\/b><img decoding=\"async\" class=\"alignnone wp-image-1626 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/la-planche.jpg\"  alt=\"la-planche Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"500\" height=\"500\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/la-planche.jpg 500w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/la-planche-150x150.jpg 150w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/la-planche-300x300.jpg 300w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/la-planche-80x80.jpg 80w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Source : Ooreka Sant\u00e9<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">from all fours on your mat, extend your legs back with your arms straight. Make sure your shoulders stay directly above your hands. Squeeze your buttocks and abdominal muscles while you <\/span><span style=\"font-weight: 400;\">keep your back straight<\/span><span style=\"font-weight: 400;\">. Hold 10 to 15 seconds, 1 to 2 times. It works the abdominals and the <\/span><span style=\"font-weight: 400;\">muscles in the lower back.<\/span><\/p>\n<p>2.<b>Bridge with <\/b><b>pelvic tilt<\/b><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1620 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/demi-pont.jpg\"  alt=\"demi-pont Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"500\" height=\"500\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/demi-pont.jpg 500w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/demi-pont-150x150.jpg 150w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/demi-pont-300x300.jpg 300w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/demi-pont-80x80.jpg 80w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Source : Ooreka Sant\u00e9<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">lie on your back with your knees bent and your feet flat on the floor, parallel to each other. Tilt your pelvis, then lift it while your shoulders and arms stay on the floor. Do sets of 10, holding 5 to 10 seconds, rest as needed<\/span><span style=\"font-weight: 400;\">, then gradually increase the hold.<\/span><\/p>\n<p>3.<b>Bird-dog<\/b><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1628 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/muscles-post\u00e9rieurs.jpg\"  alt=\"muscles-post\u00e9rieurs Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"645\" height=\"250\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/muscles-post\u00e9rieurs.jpg 645w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/muscles-post\u00e9rieurs-300x116.jpg 300w\" sizes=\"(max-width: 645px) 100vw, 645px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Source : Ooreka Sant\u00e9<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">on all fours with your hands and knees in line, <\/span><span style=\"font-weight: 400;\">tighten your stomach muscles<\/span><span style=\"font-weight: 400;\">. Raise one leg and the opposite arm together, and hold 3 to 5 seconds on each side. Alternate 10 to 15 times.<\/span><\/p>\n<p>4.<b>Hamstring stretch<\/b><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1622 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/\u00c9tirements-ischiojambiers.jpg\"  alt=\"\u00c9tirements-ischiojambiers Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"500\" height=\"500\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/\u00c9tirements-ischiojambiers.jpg 500w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/\u00c9tirements-ischiojambiers-150x150.jpg 150w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/\u00c9tirements-ischiojambiers-300x300.jpg 300w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/\u00c9tirements-ischiojambiers-80x80.jpg 80w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Source : Ooreka Sant\u00e9<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">sit up straight<\/span><span style=\"font-weight: 400;\"> on your mat, hands on either side of your hips. Push through your hands and reposition yourself so your legs are straight. Stretch your <\/span><span style=\"font-weight: 400;\">back and hips<\/span><span style=\"font-weight: 400;\"> while you breathe, and hold 20 to 30 seconds.<\/span><\/p>\n<p>5.<b>Cat-cow<\/b><b> stretch<\/b><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1632 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/position-du-chat.jpg\"  alt=\"position-du-chat Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"500\" height=\"500\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/position-du-chat.jpg 500w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/position-du-chat-150x150.jpg 150w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/position-du-chat-300x300.jpg 300w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/position-du-chat-80x80.jpg 80w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><i><span style=\"font-weight: 400;\">Source : Ooreka Sant\u00e9<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">on all fours, keep your knees and hands in line, hands under your shoulders. <\/span><span style=\"font-weight: 400;\">Arch your back<\/span><span style=\"font-weight: 400;\">, then round it one vertebra at a time from the tailbone to the head. Breathe deeply and repeat 2 to 3 times for 5 to 10 seconds.<\/span><\/p>\n<p>6.<b>Child&#8217;s pose<\/b><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-1630 size-full\"  title=\"\"  src=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/Position-de-l\u2019enfant.jpg\"  alt=\"Position-de-l\u2019enfant Good Exercises for Lower Back Pain : Strengthen and Relieve\"  width=\"645\" height=\"250\" srcset=\"https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/Position-de-l\u2019enfant.jpg 645w, https:\/\/kiroclinique.ca\/wp-content\/uploads\/2019\/05\/Position-de-l\u2019enfant-300x116.jpg 300w\" sizes=\"(max-width: 645px) 100vw, 645px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">kneel on your mat with your hips resting on your feet, then extend your back over your thighs. Place your forehead on the mat, breathe deeply, and relax. It calms you while it stretches the muscles along your back.<\/span><\/p>\n<h2><b>Contact our Clinic if Your <\/b><b>Back Pain<\/b><b> Gets Worse<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">See a <\/span><b>healthcare professiona<\/b><span style=\"font-weight: 400;\">l <\/span><span style=\"font-weight: 400;\">for posture correction when your back pain lasts more than a few days, keeps returning, or gets worse instead of settling<\/span><b>.<\/b><span style=\"font-weight: 400;\"> This pain can be acute (under 7 days), chronic (lasting 3 months) or recurrent. Pain that lasts, keeps coming back, or changes in intensity is worth having assessed so the follow-up can be adapted to your situation. <\/span><a href=\"https:\/\/kiroclinique.ca\/en\/herniated-disc\/\"><span style=\"font-weight: 400;\">Learn about herniated discs<\/span><\/a><span style=\"font-weight: 400;\"> if pain travels down your leg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are general information and do not replace a personalized assessment at the clinic. A Canadian chiropractic guideline on back pain found exercise and self-management advice effective for acute and chronic cases (Bussieres et al., 2018).<\/span> <span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Ready to take the next step toward back pain relief? Book a massage or chiropractic consultation with KIROCLINIQUE today. Visit us at one of our three locations, Montreal downtown near McGill metro station, Beloeil on the South Shore, or Laval in Sainte-Doroth\u00e9e.<\/span><a href=\"https:\/\/www.gorendezvous.com\/kirocliniquemcgill-masso\"> <span style=\"font-weight: 400;\">Book your appointment online<\/span><\/a><span style=\"font-weight: 400;\"> or<\/span><a href=\"https:\/\/kiroclinique.ca\/en\/contact\/\"> <span style=\"font-weight: 400;\">contact KIROCLINIQUE<\/span><\/a><span style=\"font-weight: 400;\"> to get started.<\/span><\/p>\n<h2><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Do you suffer from a sore back? Lumbago, or pain in the lower back, can turn an ordinary day into a long one. KIROCLINIQUE provides a back pain and chiropractic diagnosis that looks at where that strain starts. Health Canada reports that 1 in 5 Canadians live with chronic pain (2019), and the lower back [&hellip;]<\/p>\n","protected":false},"author":101017,"featured_media":1625,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82,88],"tags":[89,57,90],"class_list":["post-5981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-douleur-en","category-techniques","tag-exercice","tag-lower-back-pain","tag-muscles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Good Exercises for Lower Back Pain: 6 Moves | Kiroclinique<\/title>\n<meta name=\"description\" content=\"Try these 6 exercises for lower back pain at home, 10 minutes, 2 to 3 times a week, and learn the warning signs that mean your back needs professional attention.\" \/>\n<meta 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