8 Exercises Everyone Should Be Doing to Prevent Back Pain

Words by Leslie Lidot
June 1, 2020
Words by Leslie Lidot
June 1, 2020

Nowadays, an inactive lifestyle can sometimes contribute to bad posture and health conditions. Either we sit for an extended period at work, drive on our way home, or even sleeping in an inappropriate position can have detrimental effects, such as back pain. But there are natural ways to prevent it, just like exercises for back pain that help relieve severe pain. First, let's dive into the root causes of the pain.

Why Do I Suffer from Back Pain?

There are a lot of reasons as to why you're experiencing lower back pain. The most common causes are lifting heavy objects, poor posture, sudden movements that put too much stress on your lower back, and sports injuries.

Although sprains from lower back pain aren't severe and don't typically last longer, the awful pain can be quite a nuisance.

Exercises for Back Pain

Luckily, there are natural and cost-efficient exercises for back pain.

Here are some of the simple exercises to relieve back pain:

Exercises for Back Pain

1. Child's Pose

Child's pose is a typical yoga pose that gently stretches the thighs, hips, and ankles and helps relax the body and mind.

To execute this exercise, kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.

On an exhale, lower your torso between your knees. Extend your arms alongside your body with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.

Exercises for Back Pain

2. Knee-to-Chest Stretch

Knee-to-Chest Stretch exercise is a movement that helps reduce stiffness associated with spinal arthritis and spinal stenosis.

To execute this exercise, begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to pull your knees gently. Hold here 20 to 30 seconds, and try rocking your hips side to side and up and down to help massage your low back, then return to starting position.

Exercises for Back Pain

3. Cat-Cow Stretch

The cat-cow stretch helps warm up your spine and relieves back and neck tension after a long day.

To execute this exercise, get onto your hands and knees with your knees hip-width apart. Arch your back by pulling your belly button up toward your spine, letting your head drop forward. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head and let your pelvis fall forward, curving your back down toward the floor. Hold for 5–10 seconds, then return to the starting position. Repeat the cat-cow stretch 15–20 times.

Exercises for Back Pain

4. Side Bend & Rotation

Neck flexion or neck rotation loosens up tight muscles, relieves pain, and reduces spinal pressure.

To execute this exercise, stand or sit facing forward, and begin by tilting your neck to the right. After about 15 seconds, slowly roll your head in a counterclockwise direction. Pause for 15 seconds when you reach your left shoulder. You should complete the rotation by ending where you started and then do it again in a clockwise direction.

Repeat these steps 2-3 times.

Exercises for Back Pain

5. Shoulder Roll

Shoulder roll increases range of motion in the shoulders and the upper back while improving posture and releasing throat tension.

To execute this exercise, stand with your arms down at your sides.

Roll your shoulders backward in a circular motion, completing five rotations, then complete five rotations forward.

Repeat these steps 2-3 times.

Exercises for Back Pain

6. Scapular Squeeze

The scapular squeeze is a simple exercise that opens your chest muscles and helps improve posture.

To execute this exercise, squeeze your shoulder blades together with your arms down by your sides, and hold for 10 seconds and release.

Repeat these steps 3 to 5 times.

Exercises for Back Pain

7. Superman Stretch

The Superman stretch is a great way to strengthen your lower back and tone your glutes.

To execute this exercise, lay on your stomach with your arms extended above your head. Lift your arms and legs concurrently, while keeping your neck neutral. Make sure to use your back and glutes when you lift.

Pause for a second at the top and return to start.

You should be able to complete three sets of ten repetitions.

Exercises for Back Pain

8. Supported Bridge

Bridge Pose provides an excellent stretch for the upper and front body — chest, shoulders, neck, spine, front legs — and is a strengthening pose for the back body — back, buttocks, and hamstrings.

To execute this exercise, lie on your back with your knees bent and feet on the floor. Lift your hips toward the ceiling and insert a cushion or pillow underneath them. You can use a pillow specifically designed for the knees - knee pillows. It's convenient and provides comfort for your back and knees.

Relax your body completely into the cushion or pillow. Hold for about 30-60 seconds and repeat 3-5 times. Rest for about a minute between sets.


Back pain can be a painful condition that widely affects people. It is why it is essential to engage in strengthening exercises to reduce lower & upper back pain.

Stronger core muscles help increase durability and decrease the odds of getting injured. By incorporating these simple exercises for back pain into your daily routine, you'll see beneficial wonders for your posture and general well-being.


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