6 Exercises to Alleviate Back Pain

6 Exercises to Alleviate Back Pain

Around 80% of the population will experience back pain at some point in their lives. 

Back pain can be frustrating, even debilitating at times. When your back hurts it can make simple daily tasks seem impossible. The good news is that there are practical steps that you can take to help lessen your pain and strengthen your back in the process.

Are you part of the 80%? Do you struggle with back pain? This guide will walk you through some exercises you can do to alleviate back pain, so keep reading to learn more.

Back Pocket Stretch

Try starting off small by stretching out your back with this simple exercise. To do it, stand up and place both of your hands behind your back around where they would land if you were aiming for the typical pocket area. 

Next, look upwards and arch your back. You should feel this primarily in your lower back. 

Wide Dumbbell Row

This exercise can be done without weights to start with, and then with weights once your back is stronger if you wish.

Bend at your waist (aim for about a 20-degree angle). Make sure that your palms are facing your thighs and your neck is neutral rather than looking up or down. 

Make a row motion with your elbows bringing them up at a 90-degree angle towards the ceiling. Return to your starting point and repeat this, aiming for three sets of 12.

Fix Your Posture

Keep an eye on your posture throughout the day, and correct it when you notice yourself slouching. 

If you’re dealing with back pain, it’s a good idea to explore what could be the cause, the symptoms to look for, and possible treatment options. 

It can be helpful to stand up every so often during the day and even perform a few simple stretches to keep your back loose, which can make a big difference in how you feel overall.

Try bending at your waist with a straight back and getting as close to touching the floor as you can. Eventually, with practice, you should notice a difference in how low you can go.

Bridge Exercise 

To perform this move, lay your back and feet flat on the floor and keep your knees bent. Raise your hips upward to form a straight line and hold for as long as you can. 

Repeat, aiming to do five at the start, and work your way up to performing as many as possible in order to alleviate muscle pain.

Cat-Cow Stretch

This stretch is perfect for beginners, and can even be done in bed! Start by getting on your hands and knees. Arch your back upwards first, then slowly move into arching it inwards, towards the ground.

This move releases tension you might be carrying in your back.


Planks are known for strengthening your core, but having a strong core can help your back. Get into a pushup position and hold it for as long as you can. To start, it might not be long at all, but try your best to work your way up to 30-seconds.

Alleviate Back Pain Now

The best time to start strengthening your back to alleviate back pain is now. Try out these exercises and see which ones help you to feel your best. Remember to focus on getting in regular movement and keeping an eye on your posture.

Each of these moves will strengthen your back muscles, help ease any tension, and stretch you out in the process.

If you found this article helpful, be sure to check out the rest of our website for more practical tips.

Share your love
Christophe Rude

Christophe Rude

Articles: 15888

Leave a Reply

Your email address will not be published. Required fields are marked *