Back pain is one of the most common health issues today — affecting people of all ages, from office workers to athletes.
Whether it’s caused by poor posture, long sitting hours, or muscle weakness, regular exercise can help reduce stiffness, improve strength, and prevent recurring pain.
But which exercise is best for back pain? Let’s explore the top moves recommended by spine specialists and physiotherapists.
This yoga pose helps increase spine flexibility and reduces stiffness in the lower and middle back.
How to Do It:
Start on your hands and knees.
Inhale and arch your back (Cow Pose).
Exhale and round your back (Cat Pose).
Repeat slowly 10–15 times.
Benefits:
Improves spinal mobility
Relieves tension in the back muscles
Enhances posture
A simple yet powerful movement for strengthening your lumbar region and abdominal muscles.
How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Tighten your stomach muscles and flatten your lower back against the floor.
Hold for 5 seconds, then release.
Repeat 10–15 times.
Benefits:
Strengthens lower back and core
Improves spine alignment
Eases lower back tension
A restorative yoga pose that relaxes the spine and calms tight muscles.
How to Do It:
Kneel on the floor, sit back on your heels, and stretch your arms forward.
Lower your chest to the ground and rest your forehead down.
Hold for 30 seconds to 1 minute.
Benefits:
Gently stretches lower back and hips
Relieves stress and fatigue
Promotes spinal relaxation
This exercise builds core stability and strengthens the posterior chain muscles, essential for supporting your spine.
How to Do It:
Lie on your back with knees bent and feet hip-width apart.
Press your feet into the floor and lift your hips upward.
Hold for 10 seconds and slowly lower down.
Repeat 10–12 times.
Benefits:
Strengthens glutes, hamstrings, and lower back
Improves hip flexibility
Enhances spinal stability
A gentle stretch that reduces tightness in your lumbar spine.
How to Do It:
Lie on your back and pull one knee toward your chest.
Hold for 20–30 seconds, then switch sides.
Repeat 3–4 times.
Benefits:
Eases muscle tension
Improves circulation to lower back muscles
Reduces stiffness after sitting
A strong core supports your spine and prevents lower back strain.
How to Do It:
Lie face down and lift your body on elbows and toes.
Keep your body straight and engage your abs.
Hold for 20–60 seconds.
Benefits:
Strengthens core and back muscles
Improves posture
Reduces back injury risk
Walking is one of the best low-impact exercises for maintaining a healthy spine.
Benefits:
Improves flexibility and posture
Enhances blood flow to back muscles
Aids recovery after back strain
Try walking 30 minutes a day, five times a week, for long-term benefits.
Avoid intense workouts if you experience:
Sharp or radiating pain
Numbness or tingling in legs
Recent back injury or surgery
Consult an orthopedic doctor or physiotherapist before starting any exercise routine.
At Aartas Orthopedic & Spine Clinic, our specialists create personalized rehabilitation plans with spine-safe exercises, physiotherapy, and posture correction to ensure long-term recovery and pain-free movement.
The best exercises for back pain focus on stretching, strengthening, and stabilizing your spine.
Start slow, maintain proper posture, and stay consistent — because movement is medicine for your back.
Q1: What is the fastest way to relieve back pain?
A: Gentle stretching, heat therapy, and light walking can quickly ease mild back pain.
Q2: Can I exercise if my back hurts?
A: Yes — but avoid heavy lifting or jerky movements. Stick to low-impact stretches and consult a doctor if pain persists.
Q3: How long does it take for exercises to help back pain?
A: Regular practice (3–4 weeks) can significantly reduce discomfort and improve flexibility.
Q4: Which exercise should I avoid for back pain?
A: Avoid sit-ups, leg lifts, and toe touches, as they strain the lower back.
