Exercises that could help with back pain

Did you know that over 80% of Americans suffer from back pain at some point in their lives? Perhaps this is how it’s become one of the top reasons for us to skip work and the second most common reason for us to take a trip to the doctor? Whether you’re someone that suffers from pain regularly or someone that only gets a twinge every now and then, we have some exercise that could help with back pain.


Believe it not, but this simple movement is one of the best exercises for relieving back pain. The muscles in our back don’t cope very well when we aren’t moving around. Instead, it’s thought to get up and active to get everything moving as it should. If you find it uncomfortable to stand straight or walk, then many doctors advise taking an anti-inflammatory painkiller before your walk.

Knee-to-chest stretches

This exercise is a simple one for anyone needing to stretch out their entire back. Start by lying on your back with your feet flat to the floor and your knees bent. Then, use your hands to pull one of your knees to your chest and hold it for five seconds. Slowly release and repeat with the other leg. If you can, finish by pulling both knees to your chest at the same time.

Exercises that could help with back pain

Side to side

Lying on your back with your knees bend and feet on the floor, you begin by slowly lowering your knees to one side while keeping your back and shoulders on the floor. Hold the position for around ten seconds before slowly moving all the way to the other side of your body. Doing this two or three times a day could make a huge difference to your back pain.


Lying in the same position as the previous two exercise, begin the bridge by making sure your shoulders are firmly against the floor, and your feet are around hip-width apart. Then, use your abs and legs to raise up your hips to the sky. It’s best to try and hold the position for a few seconds before slowly returning to the floor. Increase the number of reps as you grow stronger.

Cat and cow stretch

You need to begin on your hands and knees for this stretch. Start with a relaxed, flat back until you feel comfortable. As soon as you’re ready, arch your back up toward the ceiling as you slowly breathe out. After holding this position for a few seconds, exhale once more as you push your abs down to the floor and look up toward the sky.

Exercises that could help with back pain

Shoulder blade squeeze

You’ll need to start by sitting on a chair or stool without a back. Make sure you are sitting up straight before you slowly pull your shoulder blades together as tight as you can. Hold the pose for a few seconds before slowly releasing and returning to your normal position. Doing these a few times a day could soon help alleviate any shoulder pain you might experience.

Backache can be, well, a major pain. Although it might seem as though it will never go away, there are several exercises that might just help rid you of the discomfort you have been feeling for so long. Who knows; you could also help to prevent any future aches and pains that might be heading your way. Bonus!