Waist pain can occur due to various reasons, including injuries, arthritis, and poor posture. However, exercise can help alleviate the discomfort and strengthen the muscles in the waist area.

In this article, we will discuss some exercises that can help relieve waist pain.

1. Pelvic tilt

The pelvic tilt exercise targets the lower back muscles, hip flexors, and abdominal muscles. Here are the steps:.

Lie on your back with your feet flat on the ground and knees bent.
Place your hands on your hips.
Tighten your abdominal muscles and press your lower back into the ground.
Lift your hips up and hold for a few seconds.
Gently lower your hips back to the ground.
Repeat 10-15 times.

2. Knee-to-chest stretch

The knee-to-chest stretch is useful in relieving lower back pain. Here is how to do it:.

Lie on your back with your knees bent.
Slowly bring one knee toward your chest and grasp it with both hands.
Hold for 20-30 seconds.
Gently release the leg and repeat on the other side.
Do this exercise 2-3 times on each leg.

3. Cat-cow stretch

The cat-cow stretch helps improve the flexibility of the spine and reduce back pain. Here are the steps:.

Get on your hands and knees in a tabletop position.
Make sure your hands are directly under your shoulders, and your knees are under your hips.
As you inhale, arch your back and lift your head towards the ceiling to enter the cow pose.
As you exhale, round your spine, tucking your chin into your chest to create the cat pose.
Repeat 10-15 times.

4. Bird dog exercise

The bird dog exercise helps strengthen the lower back and core muscles. Follow these steps:.

Begin in a tabletop position, making sure your hands are under your shoulders and your knees are under your hips.
Extend one arm forward and the opposite leg backward.
Hold for a few seconds while maintaining your balance.
Return your arm and leg to the starting position and repeat on the other side.
Do 10 repetitions on each side.

5. Standing trunk rotation

The standing trunk rotation exercise helps loosen the spine and reduce waist pain. Here is how to do it:.

Stand with your feet shoulder-width apart.
Place your hands on your hips.
Rotate your upper body to the right and hold for a few seconds.
Rotate your upper body to the left and hold for a few seconds.
Repeat 10-15 times on each side.

6. Hip bridge exercise

The hip bridge exercise targets the lower back, glutes, and hamstrings. Follow these steps:.

Lie on your back with your feet flat on the ground and knees bent.
Place your arms at your sides with your palms facing up.
Slowly lift your hips up to create a straight line from your knees to your shoulders.
Hold for a few seconds and then lower back down.
Repeat 10-15 times.

7. Knee raises

Knee raises help strengthen the hip flexors and reduce waist pain. Here are the steps:.

Lie on your back with your legs straight and your arms at your sides.
Bend one knee and bring it towards your chest.
Hold for a few seconds and then lower it back down.
Repeat on the other side.
Do 10-15 repetitions on each leg.

8. Wall sit exercise

The wall sit exercise helps strengthen the lower back, glutes, and thighs. Here is how to do it:.

Stand with your back against the wall.
Slide down until your knees are bent at a 90-degree angle and your thighs are parallel to the ground.
Hold this position for 20-30 seconds.
Push up with your legs to return to the starting position.
Repeat for 10-15 repetitions.

9. Plank exercise

The plank exercise helps strengthen the core muscles, including the waist. Follow these steps:.

Get into a push-up position with your arms straight and your hands shoulder-width apart.
Maintain a straight line from your head to your heels and hold this position for as long as possible.
Do this exercise for 30-60 seconds.
Repeat 2-3 times.

10. Cobra stretch

The cobra stretch helps stretch the lower back and relieve pain. Here are the steps:.

Lie on your stomach with your hands beside your shoulders.
Press your hands into the floor and lift your upper body off the ground.
Hold for 10-20 seconds.
Slowly lower your upper body back to the ground.
Repeat 10-15 times.

These exercises can help alleviate waist pain and strengthen the muscles in the waist area. However, if you are experiencing severe pain, it is essential to consult a doctor before exercising.

Do not push yourself too hard and start slowly, gradually increasing the intensity of your workouts.