Easy back pain relief exercises | Exercises for lower back pain relief

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. Back pain occurred on sudden onset is a chronic pain and it radiates into the arms and hands as well as legs. The spine is a complex interconnecting network of nerves, joints, muscles, tendons and ligaments, of which are capable of producing pain.

The back is a complicated structure built around the bones of the spinal column which consists of 24 bones (vertebrae) sitting one on top of another. The bones are connected by discs at the front and facet joints at the back. The discs help to absorb loads on the spine and give the spinal column it flexibility.

Back pain is caused due to sprains and strains. It is more likely that an awkward movement has pulled a muscle or sprained a ligament. Staying active and getting on with normal activities to deal with back pain. Back pain is sometimes linked to pains in the leg which are called sciatica, which is a nerve that runs from the spine to the leg. Other symptoms include numbness and tingling in the legs and feet.

Back pain can be divided into neck pain, middle back pain and lower back pain. Back pain is caused due to soft tissues such as muscles, fascia and ligaments.

Neck pain

Neck pain may cause pain somewhere else not in your neck, but you find it in your shoulders and hands.

Middle back pain

Mid-back pain is often caused by poor lifting. Some people bend and straighten tiny mid-back joints, rather than establishing the spine and using big, powerful ankles, knees and hips to do most of the moving.

Lower back pain

The muscle tone in your lower backs is changing step by step as we move weight from one leg to the other. Muscles and joints can alternately engage and let go. The muscles can rest regularly.

Back pain can be overcome by following ways


Exercise by ease stiffness and pain, build up muscle strength and improve your flexibility and general fitness.


Painkillers like paracetamol and ibuprofen may help you control pain. Avoid ibuprofen or aspirin if you’re pregnant or have asthma, indigestion and ulcer. As medication can have side effects, so you should read the label or check with your pharmacist.


Physiotherapy can help you to manage pain and improve your strength and flexibility. The Physiotherapist can provide a variety of treatments to get you back to your normal activities.


Yoga can help with moderate back pain. It may be the stretches, more than the mental relaxation that helps most. Yoga could reduce pain and depression and improve function in people with low back pain.

Simple exercises for back pain relief

Back stretch to lower back pain relief

Lie on your back, hands above your head. Bend your knees and roll them slowly to one side, keeping your feet on the floor. Hold for 10 seconds. Repeat 3 times on each side.

Deep lunge to prevent back pain

Kneel on one knee the other foot in front. Facing forwards, lift the back knee up. Hold for 5 seconds. Repeat 3 times on each side.

One leg stand best solution for back pain

Holding onto something for support if needed, bend one leg up behind you. Hold for 5 seconds. Repeat 3 times on each side.

Pelvic tilt to relieve from back pain

Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times.

Knees to chest for fitness

Lie on your back, knees bent. Bring one knee up and pull it gently into your chest for 5 seconds. Repeat up to 5 times on each side.

You can get rid of back pain by staying active. Bed rest for more than a couple of days makes it harder to get going. Gradually increase your normal activities and do regular exercise.

Stretching exercises back pain easy solution

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Stretching serves to loosen up tense muscles and helps to strengthen muscles. Then, depending on the location and cause of back pain, there would be stretches to reduce back pain. The stretching exercise is gentle, so be careful and stop any stretching exercise that results in pain. If you force to stretch, you could do more damage. Regular stretching can ease back pain quickly and effectively.

Hamstring muscle stretching exercise


The hamstrings can run from the back of the ishial tuberosity to blow the back of the knee. Thus, the responsible for bending the knee is to assist the gluteal muscles that can extend the hip. These muscles are important to stretch that is because too tight and make it nearly impossible to sit up straight. Do not sit with an erect posture and run the risk of early onset of degenerative disc disease and other back problems. This helps to tight hamstring muscles that are closely associated with low back pain. Gently stretch hamstring muscle is to lie on the back and grasp the leg behind the knee with the hip flexed to 90 degrees and knee bent. So, try to use this exercise to straighten the knee with toes pointing back toward you. Stay in the posture for about 30 seconds. Repeat the exercise for 1 – 2 times per day.

Fix your posture for lower back pain relief

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The most and better way to treat back pain is by spending a good amount of time by sitting down, whether it’s at work or during the commute to and from the work. Make sure to sit in a fixed posture, if you are sitting down for long periods of time. This is more harmful than to realize it. So, minimize the impact by sitting them properly. So, you should correct the posture in a chair. You should sit like all the bones in your spine should be lined up neatly, like a stack of perfect aligned blocks. This means that, you should keep your feet flat on the floor and easy to reach, but not to lean forward. This is important to follow this posture to get rid of lower back pain.

Piriformis muscle stretching exercise


The Piriformis muscle runs from the back of the femur to the sacrum. This helps to tighten the muscle that has been linked to sacroiliac joint dysfunction. This helps in even sciatica type along the sciatic nerve. Lie on your back to stretch the Piriformis and cross the involved leg over the other. Bend both the knees and place both of the hands together under the knee of the other leg. Gently pull the bottom leg toward your chest and hold both the thighs that are closely until a stretch that is felt in the buttock area. Hold in the position for about 30 seconds. Repeat this exercise 1 – 2 times in a day.