Top 10 Exercises For Back Pain

Back pain is one of the most common ailments that are experienced by everyone at some point of time. It generally occurs due to stress on the spine, caused by manual work and improper posture while bending, sitting or working on the desk.

Persistent back pain needs medical intervention, but you can get relief from back pain by doing a few simple exercises at home. These exercises help to relax the back muscles and removes tension and stress from the spine.

Top 10 Exercises for Back Pain

Waist Twist

Stand straight with your feet placed apart at 12” distance. Stretch your arms in front of you. Inhale and turn from your shoulders and waist towards your right without moving your feet.

Exercises For Back Pain

Simultaneously move your arms. Hold the pose for 10 seconds, exhale and come back to starting position. Repeat on the other side.

Leg Lifts

Lie down on your back on a firm mat. Keep your legs straight and slowly lift your right leg up to 30 degree. Hold for 10 seconds, lower the leg and repeat with your right leg.

best Exercises For Back Pain

Rocking  the Back

Lie on your back. Lift both the legs and bring the knees to your chest. Clasp your arms around the knees and start rocking your body back and forth in a smooth rhythm. Do it 10 times and relax. This exercise massages the spine and relieves Back Pain.


Lie on your back with legs bent at the knees. Place your hands below the waist and lift your pelvis up, hold for 3-5 seconds. Go down and repeat 5 times.

The Side Roll

Lie on your back and bend your legs. Place your feet flat on the floor. Keep your arms along the shoulders. Turn to your right from the waist.

Top 10 Exercises For Back Pain

Try to touch the floor with your right knee, place your left knee on the right foot. Hold for 3-4 seconds and roll on the other side. Do 5 rounds of this exercise for Back Pain.

Also Read

Common Causes Of Lower Back Pain
Strengthen Your Back With Yoga Exercises

The Cobra Pose

Lie straight on your stomach; place the arms along the sides. Keep your feet at 10” distance. Inhale and raise your head, neck and shoulders while moving your arms up to the chest level.

10 Exercises For Back Pain

Rest on your elbows and bend your head backwards. Stay in this pose for 3-5 seconds. Exhale and come back to starting position. Relax and repeat to complete 3 rounds.

Reverse Leg Lifts

Lie on your stomach and place your arms along the sides. Inhale and lift your right leg without bending the knee. Hold for 3-5 seconds. Exhale and bring the leg down, repeat with your left leg and do 5 rounds to relax your back.

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Sideways Bending

Stand straight and cross your arms behind the head. Keep your feet 12 inches apart. Bend to your right, stay for 5 seconds. Come back and repeat on the other side. Do 10 rounds to cure Back Pain.


Stand straight with your hands placed at the waist. Keep your feet at 12 inch distance. Bend from your knees in half seated position, hold for 5 seconds. Relax and repeat 10 times.

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Walking is a weight bearing exercise. Do at least 20-30 minutes of brisk walking every day to relieve Back Pain.

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