Exercises For Relieving Back Pain

Did you know that one of the biggest reasons cited for taking sick days is back pain? It’s no surprise either. Having a bad back severely limits range of motion and makes it difficult to do just about any physical activity, even sitting down and typing on a computer! Fortunately though back pain can be alleviated with a series of exercises and stretches. If you’re willing to put in a little time and effort each day you will soon find any pain or stiffness in your back dissipating and your muscles becoming strong, fit and healthy.

I find that it’s best to split back exercises into three separate groups: alignment, stretching and loosening. Following the exercises below will only take around five minutes and should be done everyday if possible.


The first thing you need to do to improve the condition of your back is to align all the vertebrate of your spine as best you can. There are two easy ways to do this and we are going to use both of them.

Begin by lying down flat on a hard floor surface. Move your feet towards your posterior so your legs are bent at the knees. Your back should be straight and flat, you will find there will be a small gap between the floor and your lower back. This is good. Stay in this position for about a minute.

Now stand up with your feet shoulder width apart and bend your knees ever so slightly. Turn to your left using your hips and allow your arms to go limp so they flail and gently connect against your lower back. Repeat this movement to the right, and keep repeating it from left to right, right to left.


Now you have aligned your spine correctly it is time to stretch out those back muscles. With your legs shoulder width apart and knees bent slightly, stretch out your arms so your body resembles a star fish. Stretch your arms out for ten seconds, you should be able to feel the pull around your upper back and shoulder blades.

Next bend forward at the waist with your knees bent a little and try to touch your toes. Don’t worry if you fall short, even if it’s by a foot or so, just do the best you can. Hold this stretch again for ten seconds.

Finally go back to an upright position and lean back at the waist. You don’t have to go very far back for this one, just enough so you feel your lower back stretching. Hold this stretch for ten seconds.

Repeat all these stretches in order once more.


Go back into the same position you were when you were trying to touch your toes, only this time do not stretch. Just allow you back to remain loose and limp. If you can, try gently bouncing your back in this position – although be careful not to use jerky movement as this can cause damage – just a slow gentle rocking. Loosen your back muscles in this way for about thirty seconds.

Stay in this position and instead of gently rocking your back, roll your shoulders. Again keep this up for thirty seconds.

You have now completed your exercises for relieving back pain!

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