Best Exercise for Back Pain

Back pain is widespreadthe most and common problem that almost all of us have faced in our lives. Up to 80% of adults have experienced back pain in their lives. Usually, the back pain subsides over a few days, but when it is recurrent and persistent, it can affect our daily lives and productivity. Back pain can result from trauma, lifting heavy weights, improper posture, and diseases like spondylitis and arthritis. A common cause of back pain is incorrect posture, which leads to disc protrusion and nerve compression. Below, we will discuss a few exercises that can help with back pain and keep your posture correct. All activities mentioned below should be learned and practiced under supervision regularly for best results.

Flexion and Extension of the spine (Cat/Cow Stretch)

Cat_Cow Stretch

This is a great and simple exercise for back pain. It improves spine flexibility and helps in recovery. Here’s how to do it:
Begin by positioning yourself in a tabletop stance, placing your hands and knees on the ground. Ensure that your wrists align with your shoulders and your knees are directly beneath your hips.
Inhale as you arch your back downwards. Raise your head and tailbone, mimicking the posture of a cow. Hold for five seconds. Then, exhale as you round your back, tucking your chin and tailbone, push your navel into your spine like squeezing out the air from your lungs. Hold for 5 seconds.
Repeat the cat-cow stretch for 10-15 cycles.

Posterior Chain Strengthening (Bridge Pose)

The bridge pose targets your glutes, hamstrings, and lower back muscles, helping to improve strength and stability in your lower back.
Lie on your back with your knees bent, feet at hip-width distance, and resting flat on the floor. Position your arms alongside you, with palms facing downward.
As you exhale, lift your hips off the ground, keeping your feet and shoulders on the floor. Squeeze your buttocks together and tighten the lower back muscles. Hold for ten seconds. Then exhale and lower down slowly.
Perform 10-15 repetitions.

Spine decompression (Child’s pose)

Child’s pose is a restful yoga position that can relieve your lower back by gently stretching and decompressing your spine.
Start kneeling by sitting on your heels with your big toes touching and knees apart.
Recline onto your heels and extend your arms forward along the floor. Imagine pulling your spine in the front as you go along with your arms and pushing your spine at the buttocks.
If you can, rest your forehead on the ground and relax in this position for 30 seconds to 1 minute. Breathe deeply and focus on relaxing your lower back.
You can stay in this pose for 1 to 2 minutes.

Erector Spinae strengthening ( lower back)

Lie in a prone position on the floor, with your arms reaching out overhead and your legs extended straight. Inhale, and as you exhale, lift your arms, chest, and legs off the ground as high as you can, like a superman or superwoman. Hold this post for ten seconds. This pose will help build strength in the lower back and improve the posture.
Perform 2-3 sets of 10-15 repetitions.

Standing Forward Bend (Hamstring Stretch)

Tight hamstrings can contribute to back pain, and this simple stretch can help alleviate muscle tension.
Stand with your feet hip-width apart. Exhale as you bend forward at your hips, reaching your hands toward the floor. If you can’t touch the base, bending your knees slightly is okay.
Maintain this stretch for 20-30 seconds and replicate it 2-3 times.

Mobility Exercises (Shoulder and Upper back)

Wall angels are great for improving shoulder and upper back mobility and relieving tension in your lower back.
Position yourself with your back pressed against a wall, keeping your feet approximately 6 inches away from it. Keep your head, upper back, and lower back against the wall. Elevate your arms to the height of your shoulders and angle your elbows at 90 degrees. Slowly slide your arms up the wall, keeping them in contact with the wall as much as possible, and then lower them back down.
Perform 20 repetitions

Core Exercises

Strengthening your core muscles, including your abdominal and lower back muscles, can help reduce back pain. Partial crunches, planks, and abdominal exercises help with core strengthening. Do these exercises when the pain has subsided, and you want to gain strength in the core muscles.


Back pain is often rooted in lifestyle choices and, fortunately, can be effectively treated without excessive reliance on medication. Depending too heavily on drugs may exacerbate the underlying issues and, in severe cases, lead to nerve damage that may necessitate surgical intervention. Regardless of the cause of back pain, establishing a consistent exercise routine can be an invaluable ally in alleviating existing pain and preventing recurrent episodes.

Adopting a proactive approach to managing back pain through regular exercise is crucial. A well-rounded exercise routine strengthens the muscles supporting the spine and promotes flexibility and overall spinal health. Investing just 10 to 15 minutes a day, three times a week, in targeted exercises can significantly contribute to the well-being of your back.
It’s important to note that consulting with a healthcare professional or a qualified fitness expert is advisable before starting any exercise program, especially for individuals with existing back issues.
They can provide personalized guidance, ensuring the chosen exercises are safe and effective for your condition. Remember, nurturing a healthy back is an investment in your overall well-being and quality of life.