10 Super Effective Exercises for Back Pain Relief You Have to Try

Most of us can relate to this nagging pain that settles just above the buttocks and below the ribs, especially whenever we bend down to pick something up or even get up from the bed. It’s a very common struggle that nearly 10% of the world’s population (619 million) suffers from every single day.

Back pain can be very frustrating and turns everything into challenges. While it is a growing issue for many of us, the solution doesn’t have to be that. Luckily, there are many exercises for pain that you can easily do at home. Are you ready to take control of your pain and get back to your daily routine? Let’s get started!

10 Best Exercises For Back Pain For Women and Men

Research has proven that strengthening and stretching the back muscles two to three times a day can manage low back pain. The best part? These exercises are great for any age.

Whether you are a busy professional, a new parent chasing kids, a retiree, or someone who just wants to stay active, these exercises for lower back pain can be your best solution. All you need is a yoga mat to perform these exercises, and you are good to go. 

Here are our best picks for the exercises for back pain at home: 

1. The Forward Bend 

The forward bend, or child’s pose, is one of the easiest exercises for back pain to perform. Many research studies support its use for relieving the tension from the buttocks, thighs, and lower back, increasing flexibility, and providing relief in the region. 

To do a forward bend: 

• Start by getting on your hands and knees so that your wrists are under your shoulders and your knees under your hips. 
• Now, bend yourself forward in such a way that your face touches the floor. Spread your hands forward, keeping the palms on the ground. 
• Feel the stretch at the back and stay in this position for 10-15 seconds. You can also do deep breathing in the meantime. 
• Then, slowly return to your starting position and repeat the exercise.

If you feel like this stretch is too much for you, just pop in a pillow between your tummy to reduce the pressure. 

2. Knee-to-Chest Exercises for Back Pain

The next on our list is the knee-to-chest exercise. It is proven to effectively reduce the stress on the hamstrings, the glutes, and the erector spinae muscles, improving the flexibility in the lower back area. 

Here are guidelines for performing knee-to-chest exercises. 

• Lie on your back with your knees bent and feet flat on the floor. 
• Now, tighten your tummy muscles and softly bring one knee towards your chest. 
• You have to hold this position for 5-10 seconds minimum. 
• Now return to the starting position and repeat the same exercises with the other leg.
• Repeat this 5 times for each leg.

3. Back Extension Exercise for Back Pain

The back extension exercise is also known as the cobra pose. It is basically a combination of yoga and stretching that can be really effective not only for the lower back but also for the upper back and shoulders. It is also recommended as one of the best sciatica exercises. 

Here is how you can do the cobra pose:

• Start by lying on your stomach. Support your body with your forearms, keeping your elbows below your shoulders.
• Now press your hands down on the floor and lift your upper body up. Don’t tense your muscles, and let your back make an arch naturally.
• Hold this position for 10 seconds. Gently come back to the normal position.
• Repeat 2-3 times.

If this stretch is too hard for you, rest your hands on your wrists, or just don’t stretch all the way out.

4. The Glute Bridges

The glute bridge strengthening exercise is a powerful exercise for the back as well as for the legs. It mainly focuses on the gluteus maximus muscle, whose weakness is considered one of the most common causes of back pain. 

To perform a gluteal bridge, 

• Lie down on your back with your knees bent and feet flat on the floor. 
• Now, slowly lift your buttocks off the ground and keep yourself stable by placing your hands and feet firmly on the floor. 
• Stay in this position for 10-15 seconds and then return back to the initial position.
• Repeat this again a few times.

If you find this exercise a bit harder, you can also use a yoga roll or a cushion below the back for additional support.

5. The Cat and Camel Exercise

The cat and camel is another fantastic exercise for low back pain. It is well-documented in scientific studies as an effective tool to reduce pain in people who usually have sedentary lifestyles. One study also suggests that doing a cat and camel can significantly improve the overall health of the back and core muscles.

Here is how you can do it:

• Start in the tabletop position, on your hands and knees. Place your hands under your shoulders and your legs under your hips. 
• Your back should be parallel to the ground in this position. 
• Then, curve your back and stretch your mid-back between your shoulder blades, like a cat does when it stretches. 
• Hold for five seconds, then let go and arch your lower back slightly while letting your stomach fall.
• Repeat this quite a few times.

6. Bird Dog Exercises For Back Pain

The bird dog is another exercise that can improve the strength of the core, hips, and back muscles. This means this exercise won’t only help you with low back pain but also make it strong. To do it: 

• Start with the hands and knees on the floor. Keep your neck straight. 
• Now tighten your belly by drawing the belly button towards the spine. Make sure not to hold your breath meanwhile.
• Now lift your left arm from the floor and keep it straight. Hold this position for 10 seconds.
• Now lift the right arm and repeat the same exercise.

For an additional challenge, and when you feel steady with your arms, try adding the movement of your legs, too. Raise one leg and hold it straight. 

What Are the Best Exercises for Back Pain During Pregnancy?

There is no such difference between exercises for back pain during pregnancy and the routine ones we perform. But when you’re pregnant, you should focus on building your back instead of your core because those workouts could put pressure on your belly and the baby. Also, many physiotherapists suggest using a yoga ball to perform these exercises.
Let’s see what safe exercises can be done during pregnancy, too.

7. Pelvic Tilts Exercises for Back Pain

Pelvic tilts are great strengthening exercises, especially for people who have postural back pain. The goal here is to achieve a posterior pelvic tilt, as an anterior tilt can be the cause of pain. To perform this exercise, 

• Lie down on your back on a yoga mat with your feet on the floor and your knees bent.
• Keep your back in a normal position so that you might feel a slight curve below the lower back if you keep your hand there. 
• Now, gently press your lower back by tucking your pelvis on the floor.

Hold this position for a few moments and repeat.

8. Side Leg Raises

This is another great exercise to strengthen the glutes and side leg muscles, as weakness of these muscles can cause lower back pain. To do side leg raises: 

• Lie down on the yoga mat in a side-lying position.
• Keep your lower leg slightly bent to support the body weight.
• Now, gently lift your upper leg without moving the rest of the body. Hold it for 10 seconds and bring it back.
• Repeat this exercise 10 times for each leg.

What Are the Exercises for Back Pain for Seniors?

The simple exercises for back pain for seniors are not very different from those we mentioned above. But there are some special considerations and some easy versions for them to try. They can perform all these exercises while seated in a chair, ensuring comfort and safety.

Like with pregnancy, the focus is on avoiding excessive pressure on the body, making these exercises accessible for everyone.

9. Seated Trunk Twists

These seated twists are very beneficial, especially for seniors, as they provide just the right amount of flexibility needed. Not only this, but it is also great for maintaining abdominal muscle tone and reducing the chances of lower back pain. To perform a trunk twist, 

• Sit on a chair with feet flat on the ground. 
• Take a deep breath and feel the spine lengthening.
• Now exhale and gently turn your upper body to one side, using your hand on the chair for support. Or just do a self-hug as shown.
• Maintain it for 10 seconds and repeat it for the other side.

10. Calf Raises

Calf raises can improve the strength of your lower back as well as the leg muscles. It is also a great workout to improve balance. To perform it, 

• Sit on a chair with feet flat and back straight.
• Now press your hind foot or balls of your feet on the floor and raise your heels as much as possible. 
• Hold this position for just 1 second and slowly bring your heels back on the floor.
• Repeat this exercise 10 times.

All these exercises are great and must help you reduce your lower back pain. But sometimes, trying new exercises can cause short-term pain in the muscles. Such pain usually goes away with rest. But if your pain is not improving after trying these exercises, it is always best to consult a physiotherapist. They can suggest specific exercises for back pain physical therapy that are best for you after examining you.

Conclusion 

Low back pain is a very well-researched area in science, and there are many exercises that are proven to reduce the intensity of pain. 

So add these simple and proven exercises into your routine to ease your back pain and reclaim your freedom to move without fear. And if you add them to your routine, they can for sure reduce the chances of further episodes, letting you live a pain-free life. We would definitely love to read your feedback about these exercises, so dont forget to share your comments!

And if you have made it to this point, you are certainly a fan of natural approaches to managing well-being. So, we suggest you read our article about natural ways to heal eczema. Read it to find out more about how to deal with this problem!

We hope you enjoyed and benefited from these exercises for back pain!

References 

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