February 21, 2017

7 Exercises To Get Rid of Back Pain

Back pain is usually caused by injuries, incorrect sitting or standing, and partaking in physically-demanding activities.  Are you experiencing back pains too?  This article has exercises to help you get rid of that pain now.

The tips below have helped me in my back pains.  I do them to relieve pain.  However, I suggest that you consult your physician or chiropractor before starting any exercise.

Sit straight and chin down.  Make sure that your chin reaches your chest.  This simple exercise relieves back pain by stretching your spine.  Do this for approximately 30 seconds.  You will feel calmed and relaxed as the muscles in your back are stretched.

    However, repeat this exercise if you still feel pain in your lower back or until the pain is gone.  The best thing about this exercise is that you can do it even when you are in your office.

    Do arm rotations.  Stretch your arms and slowly rotate them.  About 20 counts will do then do another 20 counts for counterclockwise rotations.  After doing this, raise your arms over your head and clasp your hands.

      Slowly take your hands down and mount them to your head.  Relax while doing this.  Drop your arms to your sides now.  You will feel a difference in your upper back, chest, and arms.

      Sit down with your legs in front of you.  Make sure the undersides of each your foot touches each other.  Bend your back until your face touches your feet.  Do not oblige yourself to bend too much though.  Just do what you can only do and let gravity take over.  Do this for about a minute while taking deep breaths.

      Do toe touches.  Not the ordinary toe touches though.  Rest your back on a wall or any solid surface and gradually bend forward with your waist.  Do this as if you are reaching for your toes.   Again, do not force yourself to stretch too much to stretch your toes.  As usual, take deep breaths to relax and let gravity take over.

      Lie on your stomach on a firm surface.  Lift your head and upper body up little by little.  Raise your arms with palms facing upward as you lift your head and body.  Hold this position for about 2 seconds before returning to your main position.  Do this for 10 times.

      Position yourself like a dog.  Kneel down and position your hands on the floor.  Lift up the right leg first and stretch it backwards as if kicking someone from behind.  Slowly return to the first position and do the same with the left leg.

      Lie down but on your stomach.  Keep your whole body flat on the surface.  Stretch your arms forward as if you are superman.  Raise your upper body and arms as high as possible.  Hold that position for 1 second.  Slowly go back to your first position and then do it again for another 9 times.

        These exercises helped me relieve back pain after sitting in front of my computer for 8 hours.  Try them too and feel your back get better.  But if pain progresses, consult with a doctor or chiropractor.

        Good luck!  I hope these exercises will work for you as well.


        Author’s bio: Marcy Gray likes sharing her exercise tips and tricks through writing. In addition, she likes to write baby care product reviews such as peg perego double stroller and combi twin sport


        1. Wow, your post makes mine look feelbe. More power to you!

        2. Keeping your body well flexed and well stretched is the key. Do however take note of these tips. Having in place the correct seating and furniture helps with this no end also.

        3. How to Get Rid of Back Pain says:

          One good way to get rid of back pain is by doing a cat stretch. This is executed by placing the hands and knees on the floor and arching the back upwards gently like a cat doing the stretches.

        4. I have this problem. Your exercise seems very easy. I will surely give it a try. Thanks.

        5. My back really hurts and i can only go so far on the stretches, so just remember not to push yourself too far.

          • Spatch Merlin says:

            I couldn’t agree more. It is essential to understand that although exercise is a good way to keep the pain away, it may also aggravate pain if the exertion is too much.A good posture is also one key to get rid of back pain.

            Spatch Merlin

        6. Also need to remember that exercises need to be carried out regularly. I follow a daily short Pilates routine that I find keeps me pain free.

        7. Amanda Nichols says:

          I have back pain so bad that it wakes me up at night and im a teenager and im verry athletic and i think that is why though, I’m always tired because of my back and im always stressed. Is it bad to have this as a teenager? and will it affect me when i get older?

          • Amanda. If you have back pain and your are active person than I will recommended you to check with your doctor. Usually back pain in teenagers are caused by lack of activities, bad posture, overweight etc. If you are athletic person also check if maybe you back is injured during physical activities or sports. Sometimes you even don’t know and don’t feel that you injured your back, and problems can start few days or weeks after.

        8. Sean Rielley says:

          I have scoliosis, and sometimes i get severe back pain. it just creeps up on me, and once it starts happening, my only reprieve has been to lie flat on my side. i need assistance on how to keep a straight back all the time. i haven’t been active in some time, but i don’t know how i cn be active around the house. And i’m only 16.

        9. Great article. During my first days of back pain I couldn’t bend my head down, let alone bend forward. Taking it slowly and gradually increasing the stretches daily allowed my to touch my head to my knees today. Thanks for the tips.

        10. Aren’t there different types of back pain? The back is made up of the spinal cord, the spine, and muscles. How do I know exactly where my pain is coming from?

        11. I am also going through the back pain problem. I am continually working on my laptop and I have a pain because of sitting position as described in your blog post. Thanks for sharing the tips and exercises I think it will help me to get it cure little early than only taking the meds. I have ordered ultracet http://www.allpharmacylist.com/pain-relievers/ultracet. Well thanks a lot again for sharing these exercises.

        12. These exercises helped a little but the pain just comes right back. Im only 19 and I can’t sleep or do much of anything because it hurts my back so much. I’ve even had to leave work early cuz its getting so bad. It hurts the worst while lying in bed trying to fall asleep. My neck also hurts, i go to the gym but I don’t workout my back so I don’t think its because of that. Any info on why I have so much pain would be greatly appreciated. I would go to the doctor but I don’t have insurance. Thank you

        13. vikas rai chaudhary says:

          when i am bowler before six days when i balled slliping my leg then pain in back please tell me relief

        14. I am 16 years old and i have Chronic Fatigue Syndrome (CFS/ME) and i cant do much exercise due to my pains. I have tried to exercise but i get a lot of pain the next day in my entire body for a week. Its so bad i cant even get out of bed when it happens. My pain also comes when i have the slightest cold, can anyone offer me advice to get rid of my pains when they come? Also hot baths, painkillers or muscle relaxers dont help.

        15. Buy Stromectol Online says:

          My mother has a big problem of back pain. thanks to you for sharing such a good and easy exercise.

        16. The Chin to chest exercise is the first I’ve seen anywhere, thanks. I’ll give it a try.

        17. I’m a 36 year old male. I do not know why my back hurts so bad when lying down and/or trying to go to sleep. It does hurt on occasion while standing or sitting from time to time. I’m kind of active, and work in a warehouse everyday. It does not seem to bother me so much at work. I don’t k ow it its my spine or muscles that hurt either. It’s just above the center of my back. My posture is so so. I’m tired throughout the day because I lose sleep due to this issue. I’m looking for an inexpensive solution to my problem if possible. Could you provide me with a few suggestions?

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