Exercises to Get Rid of Back Pain

Back pain is a common problem that affects many people at some point in their life. Luckily, back pain is not serious and there’s nothing to worry about because most cases usually get better on their own within a few days or weeks. However, it is very important to stay active and do regular exercise. You can try out some simple exercises that can help to strengthen the structures that support the back and thus prevent pain and stiffness. A balanced workout routine for those who have back pain should include a combination of stretching, strengthening and aerobic exercises.
If you’re also experiencing lower or upper back pain, try out some of these effective exercises which can help alleviate the pain.

Back stretch

Stretching of any kind can help improve flexibility and decrease back pain and future symptoms. For this simple stretching exercise, lie on your back and put your hands above your head. Then, bend your knees and roll them slowly to one side, while keeping your feet on the floor. Hold this position for 10 seconds and then repeat 3 times on each side.

Knees to chest

For this exercise, you need to lie on your back with your knees bent. Then bring one knee up and pull it gently into your chest and hold for 5 seconds. Repeat 5 times on each side.

Chin to chest

This is another stretching exercise that is very effective when it comes to relieving back pain. While sitting or standing, gently bend your head forward while bringing the chin towards the chest, until you feel a good stretch in the back of the neck. Repeat 5 times.

Deep Lunge

For this back pain exercise, kneel on one knee while the other foot is in front. Facing forwards, lift the back knee up. Hold this position for 5 seconds and repeat the exercise 3 times on each side.

Pelvic tilt

Lie down with your knees bent and tighten your stomach muscles while flattening your back against the ground.

Hold this position for 5 seconds and repeat the exercise 5 times.

One-leg stand

Holding onto something for support, bend one leg up behind you. Hold this position for 5 seconds and repeat 3 times on each side.

Wall sits

This exercise is also known as the Roman Chair. Stand 10 inches away from a wall and lean back pressing your back flat against the wall. Then slowly slide down until both of your knees are bent, pressing your lower back into the wall. Hold this position 10 seconds and then slowly slide back up the wall. Repeat this exercise 10 times.


For this simple exercise, you need to lie on your back with your knees bent and your heels on the ground. Push your heels into the floor and squeeze your buttocks while lifting your hips off the floor until shoulders, knees and hips are in a straight line. Hold this position for 5 seconds and then carefully lower your hips to ground and rest for 10 seconds. Repeat this exercise 10 times, but avoid arching your lower back as your hips move upward.

Aerobic exercise

Aerobic exercises such as swimming, walking and biking can alleviate back pain. They will also strengthen your heart, lungs, and blood vessels and help you lose weight.