9 Exercises Will Definitely Relieve Your Back Pain

One of the surest ways to combat back pain is to start exercise routines that are mainly focused on strengthening the back. It is recommended that even when your back hurts, that you should keep busy and carry on living the way you did before the pain. This is where exercise comes in, as it helps you keep active, while also working to restore your back to optimum condition.

Swimming, yoga, running and walking are some of the physical activities of choice for people looking to combat back pain. Since these exercises vary, a person suffering from back pain can choose the activity they can handle.

How Exercise Can Ease Your Back Pain

Most of the exercises that will help you fight back pain are easy and do not require equipment. For starters, swimming, which helps in working the whole body while taking the strain off the joints and muscles, is beneficial to people suffering from back pain.

Yoga is also viable because it helps strengthen both the core and back muscles with minimal impact. General cardio like running and walking help in conditioning the whole body.

Exercises that Target and Relieve Back Pain

Before you begin to exercise, make sure you warm up by stretching or doing light cardio so as to prevent injuries. You should also use heating pads to warm your back in readiness for the exercise.

1. Half Squats

half squats

  • Standing with feet slightly apart, fold your arms in front of your chest.
  • Bend your knees until you are in a half-squat position (thighs are almost parallel to the ground).
  • Return to starting position.
  • Go through the squatting motions again, this time your thighs should be parallel to the ground.
  • Breathe in when you’re upright and breathe out when you are in squatting position
  • Endeavor to keep your back straight.
  • Start with five reps, but you can increase it when you have mastered the routine.

2. The Bow

  • Standing with feet apart, fold your arms in front of your chest with your hands touching the opposite bicep.
  • Bend your knees slightly.
  • Bend at the hips till your torso is parallel to the ground and your bottom is sticking out behind.
  • Breathe in deeply when you are upright and breathe out when you’re bent over.
  • This exercise requires 10 repetitions.

3. The Arm and Leg Raise

The Arm and Leg Raise

  • Get on all fours on the floor.
  • Your hands should be shoulder-width apart while your knees should be placed just slightly apart.
  • Arms and thighs should be vertical.
  • Stretch an arm in front of you while stretching out the opposite leg behind you.
  • Return to original position (all fours)
  • Stretch and return 10 times
  • Repeat the same movement for the other arm and opposite leg.

4. Bent Leg Raises

  • Get into position on all fours.
  • Swing out the bent leg to the side (from the hip) and then return it to the middle.
  • Repeat this move 10 times.
  • Do same with the other bent leg.

5. Back Lift

back lifts

  • Lie on your chest.
  • With your elbows and lower arms lying flat on the floor, push up till your upper body is off the floor and your back is arched while your pelvis stays down (raise your back only).
  • Repeat 10 times.

6. Upright Rowing

  • Stand upright with your feet hip-width
  • Lace your fingers in front of your belly and lift your arms up till your hands touch your chin and your elbows stick out above your head.
  • Return arms to starting position and repeat 10 times.
  • Remember to inhale deeply on the way up and exhale on the way down.

7. Knee Raises

  • Get on all fours.
  • Alternately pull your knees towards opposite elbow.
  • Return to the starting position.

8. The Rotation

the rotation

  • Stand with the feet hip-width
  • Extend the arms forward at shoulder level.
  • Rotate your upper body to the left, with the head, arms and shoulder stretched as far as you can go, after which you continue the stretch by bending the right hand at the elbow, keeping the hip firmly locked and facing forward.
  • Repeat to the right.
  • This exercise needs 10 repetitions.

9. Trunk Rotation

  • Sit cross-legged on the floor.
  • Rotate your shoulders backward and place your right hand on the floor behind you.
  • Put your left arm on your right knee and stretch to the limit.
  • Hold for 5 seconds at the peak
  • Repeat 5 times on either side.

Back pain is an uncomfortable condition to live with. It could impede on a person’s productivity and rest. With a heating pad to warm up the back and the right exercise routines, the pain can be eliminated.


Madison Brown received her graduate degree from the University of Iowa from the physical therapy program. As a therapist for over five years, she has treated many patients with pain or with many physical problems. Through her experience she has learned more along the way how to best serve her patients. Her patients come into her office with all sorts of pain from head to toe. She has always made it her goal to know all the latest techniques and devices to best treat the patient in front of her. She cares about people and works for the best for her patients.

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