Written by: Deepa
25 June 2025
Experiencing back pain can be a tiring challenge.
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Try these 5 easy, experts approved exercises, that have evidence of relieving pain & improving your posture over time if practiced regularly.
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This yoga-style exercise allows your spine to stretch and warms up your back muscles. Switch back and forth between arching (the cow) and rounding (the cat) your back for about 1–2 minutes.
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A restful stretch that decompresses your spine and loosens tight muscles. Kneel and stretch your arms out in front of you. Take deep, slow breaths for 30–60 seconds.
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Lie on your back with your knees bent. Gently tilted your pelvis, flattening your lower back into the floor. Repeat 10–15 times.
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Lie flat & pull one knee toward your chest, leaving the other leg straight. Hold for 20–30 seconds & switch sides. This exercise allows your spinal cord to stretch, relieving excess tension.
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Lie on your back with your knees bent. Lift your hips upward and hold for a count of 2 or 3 seconds. Then lower your hips back down Take your time and perform the repositioning for spinal alignment & posture support.
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When dealing with pain: if you feel sharp pain, numbness, or tingling you should immediately stop the exercise. If the pain gets worse, or doesn't subside, seek medical attention.
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By adding back pain exercises to your routine, you can improve your spinal health! Move slowly, stay consistent, and focus on form.
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