Top 5 Back Pain Exercises at Home to Prevent Back Spasms

back pain exercises at home

Back Spasms are not only painful and debilitating, but they can turn a good day into a nightmare.  In this blog post, I’m going to cover the top 5 back pain exercises at home that you can do right now to treat and prevent future back spasms.

What is a back spasm and why does it happen?

A back spasm occurs when the low back muscles involuntary tense up or contract in response to protecting itself from injury.

Back Spasms can be caused by arthritis in the back or a ruptured spinal disc, but more common reasons for back spasms are from heavy lifting and strenuous physical activities that repeatedly twist and torque the back muscles and ligaments.

Weak abdominal muscles (a.k.a. the core) can make your back more susceptible to injury. Also weak and/or tight back muscles have a higher chance of being injured than stronger and more limber ones.

Doctor-Recommended Treatments

When a back spasm occurs, there are a number of doctor-recommended treatments such as:

Taking muscle relaxants such as Flexeril. Muscle relaxants should be taken only for a short time to help reduce potential pain flare-ups. It’s important to be aware of the common risks and side effects.

Hot/Cold Therapy, such as a reusable gel hot/cold pack or performing an ice massage.

Walking: 10-minutes of walking on a treadmill or at a self-selected speed

Anti-inflammatory Medication: Taking non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can lead to accidental overdose. Prolonged use can be dangerous for a person’s cardiovascular health, carrying severe side effects, such as gastrointestinal and kidney damage.

After the Back Spasm Has Calmed Down

Once the back spasm has subsided and the pain has fizzled, it’s important to do lower back exercises at home to prevent future spasms from creeping back into your life.

So what are the best lower back pain exercises that will stretch and strengthen your back so a back spasm won’t happen in the first place?

Not everyone has 25-30 minutes to do exercises for lower back pain relief even though it can be tremendously rewarding to find a series of exercises that have been highlighted by back pain doctors as the go-to back pain treatment at home.

That said, I’m going to hook you up with 5 fast and effective lower back exercises at home that will prevent future back spasms from catching you off guard.  The following routine should take approximately 5-6 minutes.

Back Pain Exercises at Home #1: Pelvic Tilt Bridge Exercise


Lie on your back with your hips and knees bent to 90 degrees with your feet flat on the floor and arms palm down by your sides.

Take a deep breath in, and as you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line.

Hold this pose for 2 seconds and repeat 15–20 times.

Back Pain Exercises at Home #2: Hamstring Stretch

Back Pain Exercises at Home

Lie on your back on a firm surface, not a bed. Grab the back of your leg with both hands.

Pull your leg toward you gently, while keeping both hips on the floor.

Hold for 30 seconds. Do this two times for each leg. Contract your abdominals when bringing your legs up.

Back Pain Exercises at Home #3: Piriformis Stretch lying down

Back Pain Exercises at Home

When performing the piriformis stretch, make sure to contract your abdominals before crossing your leg and resting your foot on the other knee.

Hold this stretch for 30 seconds and then repeat with your other leg.

Back Pain Exercises at Home #4: Hip Flexor stretch

Back Pain Exercises at Home

To effectively stretch the hip flexors, first kneel on your right knee, with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor.

Hold this pose for 20–30 seconds, and then switch sides.

Back Pain Exercises at Home #5: Superman Exercises

Part 1: Locust pose (Arms back)

Back Pain Exercises at Home

Lie on your stomach on the floor with your arms at your side. Lift your head and chest off the floor. Hold your glutes (buttock muscles) tight, and squeeze your shoulder blades together,

Hold the position for 5–10 breaths.

Caution: If you have disc issues, avoid this pose, as it might extend your back too much, potentially compressing the spinal discs.

Part 2: Superman exercise (Arms ahead)
Back Pain Exercises at Home

Lie face down on the floor on your stomach with arms and legs extended and your neck in a neutral position.

Keeping your arms and legs straight and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “U” shape with your body—back arched and arms and legs lifted several inches off the floor.

Hold for 2 to 5 seconds and then lower your arms and legs to complete one. Do 3 sets of 12.

So there you have it, 5 top low back exercises to prevent back spasms.

Final Thoughts

These are just some of the back pain exercises at home I performed every day to heal my back after I injured it one hot summer day installing a 60-pound air conditioner. If you’d like to discover ALL the exercises that made me feel like my old limber self again, then check out my ebook, Low Back Pain Survival Guide.

Back Pain Exercises at Home

When you purchase the Low Back Pain Survival Guide, you’ll also receive these three bonus reports.

1)  Low Back Pain and Sciatica Relief Shortcuts

2) Reverse Bad Posture in 15 Minutes

3) Twenty-One Back-Saving Yoga Poses

If you can make time to do a 30-minute exercise routine every day, you’ll soon be on your way to feeling good again. It’s essential to feel your best to make the most of every day. Let me show you how to do that!

Recommended Readings

5 Essential Core Strengthening Exercises for Lower Back Pain Sufferers

Doctors Gave Up Fixing This Grandparent’s Back Pain, but Today She Can Pick Up Her 5 Grand kids with Ease

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