Dealing with chronic pain can be an incredibly frustrating, emotional, and debilitating experience.

Yourlower back, also known as the “lumbar region,” begins under your ribcage,WebMDexplains.

Some techniques such asmassage therapy, stretching, and exercise can help soothe the pain.

fit woman doing bird-dogs, concept of best exercises for lower back pain

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Keep your arms at the sides of your body.

Gently form an arch in your lower back, and press your stomach outward.

Hold this position for five seconds before relaxing.

illustration of how to do the bird dog exercise

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Then, flatten out your back, and pull your belly button to the ground.

Hold this position for five seconds before relaxing.

This counts as one full rep.

2.

illustration of how to do glute bridge core-strengthening exercises

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Use both hands to bring one knee in toward your chest.

The Best Exercises To Strengthen Your Lower Back, Trainer Says

3.

Straighten out one of your legs behind you as you lengthen the opposite arm ahead of you.

mature woman child’s pose exercise

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Hold this position for a moment, then come back to all fours.

Repeat the motion with your other leg and arm.

Keep both arms by your sides with your palms facing down.

You’ll begin on your hands and knees.

Feel free to rest your forehead on the mat or a pillow.

“This is a gentle restorative pose that stretches the lower back,” Read notes.