Waist pain can be a common and debilitating issue that affects many individuals in their daily lives.

Whether it’s due to muscle strain, poor posture, or a sedentary lifestyle, finding relief from waist pain is essential for improving overall quality of life. In addition to seeking medical help, incorporating effective exercises into your routine can provide significant relief and help strengthen your core muscles. Here are seven exercises that target the waist region and ease pain:.

1. Plank

The plank exercise is an excellent way to engage your core muscles and improve spinal stability, reducing waist pain. Start by getting into a push-up position but with your forearms resting on the ground.

Keep your body straight, engage your abdominal muscles, and hold this position for 30 seconds to a minute, gradually increasing the duration as you gain strength. Repeat this exercise three to five times.

2. Side Plank

The side plank is a variation of the plank exercise that specifically targets the waist and oblique muscles. Lie on your side with your legs extended and stacked on top of each other.

Rest on your forearm and lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30 seconds to a minute on each side, gradually increasing the duration as your strength improves.

3. Bird Dog

The bird dog exercise is an effective way to strengthen your core while also improving balance and stability. Begin on all fours, with your hands directly under your shoulders and your knees under your hips.

Slowly extend your right arm forward while simultaneously extending your left leg backward until they are parallel to the ground. Hold this position for a few seconds, then return to the starting position. Repeat with the opposite arm and leg. Aim for 10-15 repetitions on each side.

4. Russian Twist

The Russian twist is a powerful exercise that targets the waist and abdominal muscles, helping to alleviate pain and strengthen the core. Sit on the floor with your knees bent and feet flat on the ground.

Lean slightly back, keeping your back straight, and lift your feet off the ground. Twist your torso to the right, tapping the floor with your hands beside you. Then twist to the left and repeat the motion. Aim for 10-15 repetitions on each side.

5. Superman Exercise

The Superman exercise is an excellent way to engage the lower back muscles and strengthen the core. Lie face down on a mat with your arms extended overhead and your legs straight.

Lift your arms, chest, and legs off the ground simultaneously while keeping your gaze forward. Hold this position for a few seconds, then lower back down. Repeat for 10-15 repetitions.

6. Standing Side Bend

The standing side bend targets the waist muscles and helps improve flexibility and range of motion. Stand with your feet shoulder-width apart and place your hands on your hips.

Slowly bend to one side, sliding your hand down your thigh until you feel a stretch along the opposite side of your waist. Hold the stretch for 15-30 seconds, then return to the starting position and repeat on the other side. Aim for 3-5 repetitions on each side.

7. Seated Spinal Twist

The seated spinal twist is a gentle exercise that stretches and strengthens the muscles along your spine, providing relief to your waist region. Sit on the floor with your legs extended in front of you.

Bend your right knee and place your right foot outside your left thigh. Keep your left leg extended and your spine tall. Twist your torso to the right, placing your left elbow outside your right knee. Hold the twist for 15-30 seconds, then repeat on the other side. Aim for 3-5 repetitions on each side.