back pain is best treated by back pain exercise

11 Exercises to fight Back Pain

Back pain is a growing problem these days. Maybe due to work, stress, no rest or a sedentary lifestyle, your back undergoes all. It maintains your posture, distributes your weight and helps you in all your daily movements. But it is usually taken for granted.

Back pain can result from various causes like injuries, strains, mental stresses or medical conditions. It can affect people of any age. It can occur due to improper posture of sitting or standing. It can also occur due to occupational stresses, either physical and/or mental. 


No matter what the reason or intensity of pain, it is very important to look into it. You can consult a doctor. Correct treatment is essential for good health. Avoid taking painkillers without asking a doctor. Also, do not try different methods or areas of treatments on the word of mouth. Talk to a specialist.

Prevention is always better than cure. Ensure you take proper diet and nutrition. Improve and maintain your work ergonomics. Take breaks in between work. Do basic stretching. Strengthen your back by performing various back exercises the right way.


Stretching Exercises

Here are some stretches that will help you maintain flexibility and proper blood circulation.

Child’s Pose

It helps to release pain and tension in your spine, neck and shoulders. It helps to improve blood circulation in the back. It also helps to relieve fatigue.

  • Stand on both knees and hands like a crawling child.
  • Bend down and rest your forehead softly on the floor.

Cobra’s pose

It helps to stretch your chest, shoulders and abdomen. It also helps to strengthen your spine.

  • Lie flat on your stomach.
  • Bring your elbows under your shoulders.
  • Keep your forearms flat on the floor.
  • Slowly lift your head and shoulders till your arms are straight.
  • Gently return back.

Knee to chest

It helps to stretch the thorax and lower back. It also helps to relieve pressure on the spinal nerves.

  • Lie down straight.
  • Bring one knee to your chest.
  • Stretch it towards yourself.
  • Keep it back softly.
  • Repeat with the other leg.

Spinal Twist

It helps your gluteus muscles, abdominals, shoulders and neck. This helps to improve spinal mobility.

  • Sit straight with legs extended in front of you.
  • Bend your left knee and place your foot on the opposite side of the right leg.
  • Place the hand on the side of the right leg on the outer side of the left knee.
  • Keep the other hand behind you for support.
  • Look towards the left side.
  • Repeat on the other side.

Cat-cow stretch

It helps to improve mobility of the spine. It also helps in maintaining the curvatures.

  • Come into a crawling position on all fours.
  • Look up and lower your belly.
  • Then, look down and tuck your chin towards your chest.
  • Curve your spine upwards like a mountain.
  • Repeat the steps.


It helps to fully stretch your spine in the front direction. It maintains the mobility of the vertebrae.

  • In the standing position, bend down smoothly and touch your toes.
  • Return back.
  • In the sitting position, extend your legs in front of you and touch your toes.

Strengthening exercises

Strengthening exercises will help make sure your back remains strong. This will in turn make sure your back has a better ability to handle physical stresses.


It is a major core strengthening exercise. It helps to strengthen the gluteus muscles.

  • Lie flat and bend the knees with arms by the side.
  • Lift your pelvis gently till your shoulders, pelvis and knees are in a straight line.
  • Slowly lower the pelvis.

Lateral leg lifts

It helps to strengthen lower back lateral muscles, which helps to reduce strain on the back.

  • Lie on one side with your legs together.
  • Keep your knees straight.
  • Lift the upper leg.
  • Then gently bring it back.


It helps to strengthen back extensors. It also helps to improve back postural stability and pelvis support.

  • Lie down with your face downwards.
  • Stretch both arms and legs outwards.
  • Then raise both hands and feet.
  • Keep the head straight and look at the floor.
  • Gently return back.


It is a very good core strengthening exercise. It helps to strengthen the deep muscles of the back as well as superficial.

  • Lie down with your face downwards.
  • Bend your elbows and keep them directly below your shoulders.
  • Keep your weight on your forearms and toes.
  • The body should form a straight line from shoulders to ankles.

Partial crunches

They help to strengthen your back and abdominal muscles.

  • Lie down with your knees bent and feet flat on the floor.
  • Put your hand behind your head. Raise your shoulders off the floor.
  • Don’t push using your arms to aid the movement.
  • Then, slowly return down.

Follow these stretches and strengthening exercises for better health of your back. You can consult with a physiotherapist for clearing your doubts and for advice about any exercise. Make sure you do them in the correct way.

Start today, so that your future self will thank you for it!

Comment (1)

  • Suprio Nandy Reply

    The exercises look great.

    I need to be free from my back, neck & shoulder ache.

    I am 67+. Is it ok for me?
    I will give it my best try.


    November 20, 2022 at 3:33 pm

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