Back Pain


More than half of people report having some kind of back pain. Half of those believe their pain may be caused by not exercising enough. While it may be tempting to rest, moving is the best solution for back pain.

These simple exercises can provide quick relief from back pain.

Cobra Stretch

Begin by lying on your stomach with straight legs and palms down beside your head. Both your forearms and elbows should be flat on the ground. Push your body up slowly, weight resting on forearms, and keep hips flush against the floor. You’ll feel the stretch and relief in your lower back.

Spinal Stretch

Lie on your back, arms stretched perpendicular to your head. Lift your right leg and pull it over your left leg to the floor using your right hand. Turn your head to the right and feel your back and thigh stretching, relieving spinal and back pain. Repeat with the other leg.

Hamstring Stretch

Stretching your hamstrings will provide indirect support for your back, as your hamstrings reduce strain on your back. First lie on your back, bending one leg. Then grab behind your unbent knee and extend that leg completely. You should feel the stretch in the back of your thighs and calves.

Both Knees To Chest

This stretch assists with lower back pain and regulates blood circulation in that area. Begin by lying on your back. Then, slowly bend both of your legs until you are holding them over your chest with your arms locked. Keep in this position for at least 20 seconds before releasing.

Child’s Pose

Child’s pose is well-known in yoga practice. It stretches the lower back. Get on your knees and position them slightly wider than hip distance. Your feet should be turned in, toes touching. Now reach forward, extending your arms above your head fully with your forehead on the ground.