9 Simple and Practical Exercises for Back Pain Relief

Basic Science of Back Pain

Back pain is not considered as a disorder. It’s actually an indication of different types of health problems. It can also be caused due to the problem with adjacent organs like kidneys. Mainly, back pain can occur due to the problem with any one of the parts of your back, and they are:

  • Muscles
  • Nerves
  • Ligaments
  • Main backbone that form spine

Back pain is very common nowadays due to hectic and stressful life. Most of the Americans experience back pain once or twice a year.  Back pain gets better without any formalized surgery in more than 90% of the cases. But before telling the effective exercises for back pain, it is important to understand the general causes of back pain.

General Causes of Back Pain:

Here are some common and general causes of back pain that any person can relate with his/her lifestyle.

  1. Spine Structural Problems:
  • Ruptured disk – Rupturing of disk can cause more pressure on your back nerves, which leads to back pain.
  • Spine infection – if your lower back area is getting more hot (just in case of fever), this is probably due to spine infection, which causes back pain.
  • Organ infection – back pain can also arise due to infection in organs such as kidneys, bladder.
  • Spine cancer – If a tumor is present in your back area, it can cause too much pressure on your nerves, leading to severe back pain.
  1. Everyday Activities:
  • Inadequate sleep
  • Unsuitable mattresses
  • Pushing/pulling heavy items
  • Lifting/holding heavy items
  • Twisting/over-stretching
  • Continuous coughing/sneezing
  • Standing/bending for extensive periods
  • Continuous driving for many hours

Symptoms of Back Pain

When a person senses and report about something, which is not okay with his/her body, we called it as symptom. In case of back pain, the symptom is obviously pain in any part of the back or upper buttocks or the portion of legs adjoining buttocks. If back pain is accompanied with any one of the following symptoms, then one should definitely consult a specialized doctor.

The following symptoms are:

  • Mild fever
  • Back swelling
  • Weight loss
  • Pain in thighs or knees
  • Coldness around genitals (anus or buttocks)
  • Involuntarily inconvenience in passing urine


Now, I assumed that you are aware of the basics of back pain. It’s time to reveal 9 best exercises for getting rid of back pain, which anyone can practice at home.

  1. Snake Stretch

Snake stretch is quite easy exercise that can be executed wherever you feel comfy and find enough space area. Just keep your two feet and legs together and rise your body as higher you can with your hands supporting on ground. Take a stretch as per your convenience. Recommend time for stretch is 30 seconds. Repeat this 4-5 times.

Source: www.wikihow.com

  1. Knee Twist

As the name suggests, you have to twist your knee along with your leg over another knee or leg. This exercise is really helpful for muscles stretching in relieving back pain. Make sure that your shoulders and hands are not lifted above the ground. Keep them in resting position as shown in the figure below. The only movable part in this exercise should be your leg.

Source: www.naturalhealthcourses.com

  1. Covering around Gymnastic Ball

Gymnastic ball, also called as Swiss ball or fitness ball is primarily used for back pain relief. Just you have to lie down on the gymnastic ball and cover your body wrapping around it. This stretches your back and nerves, thus giving pleasure. You can stay in that position as long as you are comfortable. Breathe properly.

Source: www.kingstonphysiotherapy.com

  1. Glutes Stretch

The muscles of our buttock are known as glutes. To perform this exercise, cross your right leg over your left knee as shown in figure. Use your hands to pull the right knee close to your chest. This will create a stretch in your buttocks. Stay in that position for about 30 seconds and then repeat the procedure with your left leg.

Source: www.healthline.com

  1. Simple Crunches

Crunches can be good or bad for your back pain. It all depends upon you how you perform. It is observed that partial crunches can strengthen your back and stomach muscles, which is good. Full crunches can exaggerate your back pain. For partial crunches, lie down on floor, hold your both hands behind your head and then raise your upper body partially. Repeat this around 10-12 times.

Source: www.indoindians.com


  1. Lying Down-Knee Stretch

It’s a very simple and quick relief exercise for back pain. To perform this, first lie down on floor straightly, then lift your both knees together with the help of your hands. Bring knees closer to the chest area. Hold yourself in that position for about 15 seconds. Repeat it 3 times.  You’ll surely find relief.

Source: www.e-painassist.com

Also read: 14 Easy Yoga Poses for Kids

  1. Standing Exercise

Although this exercise cannot be perform by all age groups because of its difficulty level. In this exercise, you have to touch your feet with your hands by keeping the legs straight. Most of the people do this exercise wrong as while touching feet, they normally bend their legs. This exercise can be performed well after some practice. Try to hold yourself in desired position for about 10 seconds. Repeat this 3 times a day.

Source: www.breakingmuscle.com


  1. Chair Exercise

This exercise uses an external support just like gymnasium ball. To perform this exercise, one need to lie down on the floor, raise both legs up and keep them on chair. The chair should be place close to the person. Keep your hands around your stomach or on the floor. This posture will help the back to get straight without any extra hard work.  Remain in the position for about 20 minutes.

Source: www.running.competitor.com

  1. Pelvic Lift

The last exercise I am gonna share is pelvic lift or twist. Start this exercise by laying down on the floor and releasing your hands in opposite direction. Bend your legs and raise your lower back few centimeters above the floor. Stay in this position for about 5-10 minutes. Repeat 2-3 times a day.

Source: www.unived.in

This was Piyush Sharma sharing some important and effective exercises for back pain relief.

Feel free to comment and share.





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About Piyush Sharma

Education is the most powerful tool that we can use anywhere to survive in this world. Keeping this thought in mind, my aim is to explore good opportunities to educate people about health, fitness, nutrition and exercise. This blog will motivate dudes and dolls across the globe to adopt healthy practices and fitness principles. Now something about me: • Teacher and blogger by profession • Loves to write, teach and counsel • A disciplined personality having team spirit • Passionate and punctual for my work • Adaptable in any environment • Optimistic thinker and motivator Feel free to contact me - piyushsharma1015@gmail.com
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1 thought on “9 Simple and Practical Exercises for Back Pain Relief

  1. Very good post indeed. Back pain is a common problem these days due to an unorganized way of living and people should need to do regular exercises to stay fit. All the exercises that you mentioned in this post is worth to read and apply in everyday life. Thanks for sharing a valuable, informative post.

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