Exercises to reduce back pain

Almost all of us have experienced lower back pain at some point. While some us suffer from it rarely, others get it frequently.

Lower back pain occurs due to severe muscle strain or a back injury. Those who suffer from lower back pain often resort to shortcuts like popping pain killers or applying pain-relieving ointments. This, however, as said earlier, is a shortcut, which merely provides temporary relief and eventually turns into a habit. Take a break from those pain killers and ointments and practice these simple exercises to help relieve lower back pain.

Knee chest exercise

On a mat, lie flat on your back with your legs straight. Place your hands over your right knee and gradually pull it towards your chest. Maintain this posture for about 10 seconds. Then take off your hands from your knee and lower your leg back on the mat. Do the same with your right knee and repeat five times. You can gradually increase the number of repititons and later practice this exercise using both your knees simultaneously.

Mid back stretch

Stand with your feet apart and hand on your hips. Gently twist to your left at the waist, without changing the position of your feet. Try to look over your shoulder and hold for five to 10 seconds. Now untwist. Repeat by twisting to your left. Do this about five times.

Hip Rolls

Stand with your feet apart with hands on your hips. Slowly move your hips in a clock-wise circular motion. Next, go in an anti-clock wise circular motion. Repeat it about five times.


Stand with your right leg in from of your left leg. Bend your knees gradually, sinking into a lunge. Keep your back straight and your left knee directly above your left foot. Hold for five to 10 seconds. Vary with your left knee. Make five repetitions.

You don`t need to visit a gym or need a trainer to perform these simple exercises. You can do the same in the comfort of your own home in just about 15 minutes. Not only will they provide you lower back pain relief but also strengthen your back muscles.

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