10 Crucial Exercises for Back Pain

10 Crucial Exercises for Back Pain

The worst thing is that back pain can be a  niggly pain that can be difficult to relieve without good support. 

Do you know that at least once in their lives about 80 per cent of the American population will suffer from lower back pain?

Although you might already  be going to a specialised doctor, massage therapist or chiropractor, do you know that you could be saving money while doing some exercises at home to relieve the pain? 

There are plenty of exercises you can do to relieve back pain in the comfort of your home-all while adding to your overall wellbeing!

Now is the time to give it a try.

Hamstring Stretches

Hamstring stretches are among the most effective for back pain exercises. What’s more, this is one you can do in a number of different ways.

If you want your thigh muscles strengthened or you want to take care of sciatic pain, try hamstring stretches.

Sit on the edge of your chair, with your foot on the floor, straighten one leg in front of you and move your stomach toward your thighs without shifting your body.

Hold on for each leg for 30 seconds, repeated three times each.

Shoulder Blade Squeezes

When the back pain gets so serious and constant that even the wife no longer wants to hear you complain, then it might be time to take action with squeezes of the shoulder blade.

A discreet and successful workout from the comfort of your chair is one you should do. Begin with a good stance and then draw your shoulder blades from behind (as if you pinched the wings of a chicken backwards).

Keep this place for 10 seconds, and then release.

Lifting Weights

Lifting weights is an exercise that is easily accessible but can be dangerous therefore is best to ask your doctor about it before starting.

This won’t be helpful to all – and could end up doing more harm than good – particularly if you’re having acute back pain.

If you lift weights correctly, however, it does not damage your back, but instead help to relieve any chronic pain that you experience.

Find out from your doctor whether you can do this with other forms of exercise.

Knee to Chest Stretches

Are you aware that exercise can be more than just working up a sweat and feeling awful?

You should rely on exercises such as knee-to-chest stretches to be of support when it comes to back pain and relieving it.

This exercise involves you lying with your knees bent and feet flat on the ground, on your back (so, not even difficult).

Put one knee with your back pushed into the floor towards your chest, then hold it. Repeat on the other side.


Bridges help you work out a number of muscles, helping more than just the back. It’s also a fun workout while building up muscles that you felt were no longer healthy!

Lie with your knees bent on the floor, and feet flat on the table, digging into the floor.

Squeeze down on your feet, raise your thighs up so you’re in a straight “bridge-like” shape, along with your elbows, shoulders and thighs.

Leave it to rest for about five seconds and repeat.

Cat Stretch

On this one you might want to close the curtains because you may get some strange looks from your neighbours!

Although a bit rare, the cat stretch, is very good for back pain.

We can explain it below, or why not just check out what your cat is currently doing?

Get on your hands and knees, curl up your back, and let it get back to the floor. Repeat until five times twice a day.

Partial Crunches

If you have back pain, there are many things you can’t do, such as putting on your shoes or just getting out of bed with as much energy as you used to.

Nonetheless, partial crunches are something you can do-which can be helpful in improving the muscles of the stomach and the back.

Sit on the ground with your feet flat on the grass, and bent your knees.

Cross your arms over your chest and shift your body upwards, so you feel your abdomen’s pressure. Repeat then rest 10 times.

Knee Rolls

When you do not need to dose on medicine to take care of back pain, then it might be time to try knee rolls.

While it is not the most glamorous looking workout, it is an successful one.

Lie on your back, under your head with a rolling towel. Place your arms, bent, tuck your head under your face.

Roll with your knees bent to one side and then back to the right. Rinse it and repeat it!

Pelvic Tilts

If your house has blinds or net curtains, now’s the time to use them.

Now, you’re going to try pelvic tilts to help with back pain, but it’s an exercise that doesn’t look like it’s the most … refined!

Lie on your back, fold your knees tightly to the ground with your feet and relax your stomach.

You’ll then have to lift your hips and pelvis upwards and breathe in and out.

Seek it ten times a day, two times a day.

Wall Sits

Wall sits can look easy but they’re more complicated than you think! You’ll have to stand about 10 inches from a wall, and lean against it.

Take your body down until you stand against the wall in a sitting position, supporting your back and knees.

The easiest way to do this practice is to pretend a chair is behind you. Keep the place for ten seconds before you take a break.


Back pain is simply a … pain! There is simply no question about it. It can strike when you least expect it, being either the instigator or the aggravator of daily activities.

You don’t need to depend on a lot of drugs, potions, and voodoo spells, though.

You should also try a series of back exercises that help to strengthen your muscles and relieve pain.

If you’re mastering the pelvic tilt, you’ll get no points for elegance and class, but you’ll feel much better to do so!