6 Simple Exercises To Relieve Back Pain


Back pain is no fun, and it can make you feel stiff and sore. But it doesn’t have to be that way! By incorporating these simple exercises into your daily routine, you can help alleviate your back pain and keep yourself feeling good for years to come.

Lower Back Rotation

You will need a chair for this exercise. Sit down with your back straight and feet flat on the floor. Place your feet one to two feet apart from each other, depending on your height.

  • Lower Back Rotation
  • Bend forward at the waist until you feel a stretch in your lower back muscles.
  • Rotate slowly as far forward as possible without causing pain or discomfort; then return to starting position and rotate as far backward as possible without causing pain or discomfort. Repeat 10 times, 3–4 times per day for best results!

Knee to Chest

  • Lie on your back with knees bent, feet flat on the floor and arms at your sides.
  • Keeping your shoulders relaxed, slowly pull both knees toward your chest. Hold for about 30 seconds before slowly returning to the starting position. Repeat 10 times in total.
  • To make this exercise more effective: Keep your shoulders flat on the floor; squeeze your abdominal muscles to support your lower back as you hold each knee-to-chest position; avoid rolling down onto your stomach after completing the exercise; don’t let either hip lift off from the floor as you pull up one leg at a time (you may need to use a pillow under each knee); keep hands crossed over chest or clasped behind head if it’s difficult

Leg Raises

Leg raises are one of the best exercises for back pain relief. These exercises can be done anywhere, but it is best to do them at home where you have access to a sturdy chair. The goal of leg raises is to strengthen the muscles in your lower back and abdominal region that support these areas.

  • How To Do Leg Raises: Begin by lying on your back with knees bent and feet flat on the floor, hip-width apart (or as wide as comfortable). Next, lift both legs up off the ground until they’re parallel with the floor (or higher), then slowly lower them back down to starting position; repeat this motion 10 times as many times as is comfortable during each session.
  • How Many Times To Do Leg Raises: Perform three sets of 10 reps per day before working out or going about your daily routine will help relieve pain quickly and effectively! If you want faster results, increase either number of sets or repetitions performed during each workout session every few days until desired level is reached – some people may only need two weeks while others might take months depending on severity/duration etcetera!

Lying Pelvic Tilts

Lying Pelvic Tilts

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and hold for a moment, then lower them back to the floor. Repeat 10 to 15 times.

Side Bends

Side bends are another great exercise for lower back pain. You can do this one lying down or sitting up, and it helps with flexibility in your lower back, hips, and hamstrings.

To do side bends:

  • Lie on your back with both legs straight out in front of you and arms by your sides
  • Take a deep breath in through the nose and exhale slowly through the mouth as you begin to bend over to one side until you feel a stretch along that side of your body (the side being bent towards)
  • Hold this position for a few seconds before returning to neutral alignment (straight up-and-down) then repeat on opposite side

Gluteal Stretch

Gluteal Stretch

This exercise is designed to stretch the gluteus medius muscle. To do this exercise:

  • Stand with your feet hip-width apart and parallel to each other. Keep your back straight, and keep your chest up and shoulders down.
  • Bring one knee forward as far as you can comfortably go without shifting your weight onto that leg; feel a slight stretch in your gluteal muscles. Hold for about 30 seconds before switching legs. Repeat this 10 times on each side if possible (5 times if not).

These tips will help you alleviate your back pain

The exercises that you choose to do should be done on a regular basis. In addition, they should also be done in a pain-free manner. The following are six simple exercises that can help alleviate your back pain:

  • Core strength is important for keeping your spine healthy and flexible. It’s also necessary for lifting heavy objects. If you want to get stronger and improve the health of your back, try doing some planks or bridges every day (or at least three times per week). These exercises will strengthen the core muscles while helping to relieve any stress on the lower back area.
  • When it comes time for stretching, be sure not to overstretch yourself since this could cause more damage than good when it comes down to things like sciatica pain relief or leg pain relief or even neck pain relief! If anything hurts too much while stretching out then stop immediately; don’t push past anything that feels painful because there may be something else wrong with our bodies besides just having bad posture issues or being overweight/underweight.”


The key to relieving back pain is to focus on your hips and pelvis. Try these six exercises to improve your mobility, strength, and stability.