5 Easy Exercises to Ease Back Pain at Home

5 Easy Exercises to Ease Back Pain at Home

Last Updated on March 12, 2024 by admin

If you’re like most people, you probably experience back pain from time to time. Whether it’s from sitting at a desk all day, lifting something heavy, or just bending over too much, back pain can really put a damper on your day. But what can you do about it? A visit to the back pain specialist near you may be in order! The experts can help diagnose the source of your pain and recommend the best treatment plan for you. Don’t let back discomfort get the best of you.

But in the meantime, there are a few exercises you can do at home to ease your back pain.

Try these 5 easy exercises:

Cat-Cow Stretch

This stretch is a great way to warm up your back and get it ready for activity. Begin on your hands and knees, shoulder-width apart, on all fours.Arc your back and gaze up at the ceiling as you inhale. Then, as you exhale, round your back and tuck your chin to your chest. Repeat this stretch 10 times.

Cobra Pose

Cobra pose is a gentle way to strengthen the muscles in your back. Lie on your stomach with your feet hip-width apart and your hands flat on the ground next to your chest. As you inhale, press down into your hands and raise your upper body off the ground. Hold this pose for 30 seconds, then release back down to the starting position.

Child’s Pose

This is an excellent stretch for your lower back muscles. Start on all fours with your knees hip-width apart and your feet together. Sit back onto your heels, then extend your arms out in front of you and rest your forehead on the ground. Hold this pose for 30 seconds to 1 minute, then release and return to all fours.

Spine Twist

Lie down on your back, knees bent and feet flat against the ground. This stretch will help relieve tension in lower back muscles while giving you an open feeling at once! Let your knees fall to one side, then use your opposite hand to reach over and hold onto your other knee. Gently pull that knee across your body until you feel a stretch in your lower back. Hold for 30 seconds, then release and repeat on the other side.

Bridge Pose

Bridge pose is a great way to strengthen the muscles in your back and buttocks. Lie flat on your back with your knees bent and your feet hip-width apart on the ground.. Slowly lift your hips off the ground, then press down into your feet and raise your hips even higher. Hold for 30 seconds before releasing to your starting position.

Doing these simple exercises a few times a week can help to ease your back pain and prevent it from getting worse. If you’re still having trouble reducing pain, you can check out these strategies to relieve pain before exercise.

Lower back pain exercises to avoid

When you’re dealing with back pain, it’s important to choose the right exercises. Some exercises, like sit-ups and crunches, can actually make your pain worse. Others, like bridge pose and spine twist, can help to ease your pain. But if you have severe back pain, it’s best to avoid any exercise that involves twisting or bending your spine. If you’re not sure which exercises are right for you, talk to a back pain specialist. Resolve Pain Clinic experts can create a custom exercise plan that’s tailored to your needs.

AVOID: Superman back extensions

In this exercise, you start lying face down, simultaneously lifting your arms and feet from the ground and holding that position. Most people experience a little discomfort with this exercise, and research has shown that it created the highest stress on the lower back joints.

To avoid too much tension in the joints, ligaments, and muscles on your back, here is a list of exercises that must be avoided, as well as some alternatives. Talk to your St George chiropractor to determine which exercise is right for you.


If you’re struggling with back pain, don’t wait any longer to seek help. A qualified back pain specialist can assess your condition and create a treatment plan tailored specifically for you. Don’t suffer in silence schedule a consultation with one of the professionals at  Resolve Pain.

Read More: 7 Exercises to Tighten Neck Muscles and Skin

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Emma Thompson
Emma Thompson is a certified health coach and a fitness enthusiast. She is dedicated to helping people improve their overall health and well-being by adopting healthy habits and making positive lifestyle changes. With over 7 years of experience in the field, Emma has written extensively on a wide range of health topics, including nutrition, fitness, stress management, and holistic health. Her mission is to empower and inspire others to take charge of their health and transform their lives. In her free time, Emma enjoys hiking, practicing yoga, and experimenting with healthy recipes in the kitchen.