Best Type of Exercises for Back Pain

Nowadays, people are suffering from back pain more than ever before. Back pain is usually caused by too much sitting, bad sleeping positions, or it can even be caused by an old injury. Most people think that they can solve their back pain by laying down, but this simply isn’t true. The best cure for back pain is proper exercise. What is more, if practiced regularly, these exercises can prevent back pain from returning. However, not all exercises are good for your back. Some of them can do more harm than good, so it’s always best to consult with a specialist when experiencing any sort of back pain. 

Therefore, we’ve compiled a list of the best exercises that can help you relieve back pain in an easy and safe way. 


One of the easiest exercises but also most effective that you can do to strengthen your back is bridges. With this exercise, you work on your gluteus maximus, which is one of the muscles mostly engaged by moving the hips. Keeping gluteus maximus strong means having great support for your back, which will in time result in less back pain. Moreover, bridges are incredibly easy to do. All you need to do is lie flat on the ground with bent knees. Place both of your feet flat on the floor with some distance between them. It’s important that your arms are pressing flat on the floor as well. Then, raise your buttocks up, until you form a straight line from your shoulders to your knees. 

Knees To Chest Stretch

Another excellent exercise that can help you with your back pain is knees to chest stretches. This exercise helps elongate the lower back, which will relieve any tension from that area. And the exercise is pretty easy to perform. Lie flat on your back and pull one leg towards the chest. Hold that leg with both of your arms, while the other leg remains flat on the floor. Hold it in that position for a couple of seconds, and then repeat with the other leg. 

Cat Stretches

Stretching is crucial for our lower back, so don’t be surprised that all of the exercises that any clinic or specialist recommend might resemble stretches or yoga exercises.

Another important exercise that can be helpful to relieve back pain is cat stretch. You need to place your arms and news on the floor and keep your knees hip-width apart. Then you should arch back, pulling your belly towards your back. Then return to the starting position. In order to keep your lower back healthy, you should perform these exercises 3 to 5 times a day.