5 Crucial Exercises for Back Pain

Did you know that around 80 percent of the Indian population will suffer from lower back pain at least once in their life? The worst part is, it’s a type of niggly pain that can be challenging to get rid of or alleviate without help.

While you can head to your local doctor, massage therapist or chiropractor, did you know you can also put your wallet back in your pocket and help yourself?

There are tons of exercises you can do in the comfort of your home to alleviate back pain – all the while contributing to your overall health! Now’s the time to get started. Just be wary about doing numbers six and nine within watching the distance of your neighbors if you don’t want to put on a show!

1. Hamstring Stretches

Hamstring stretches are one of the most beneficial exercises for back pain. What’s more, it’s one that you can do in many differentways. Whether you want to improve your thigh muscles or take care of sciatica pain, give hamstring stretches a try.


  1. Lie on your back with one leg bent.
  2. Grab behind your right knee and pull your right leg up into the stretch position. Your knee can be bent a little as you pull your leg back.
  3. Stretch it as much as it’s comfortable but keep your tailbone on the floor and stretch your knees to feel the strain on the muscles.
  4. With an ideal pose, you should feel the stretch on the back of your thighs and your calves if you pull your toes back.
  5. Hold it for 10 seconds and repeat it twice with both the legs.
  6. If you have tight hamstring muscles, you’re likely to be more prone to injuries in daily life. Tight hamstrings can affect the movement of your pelvis, which increases the strain on your lower back. Hamstring stretches will give you strong, flexible, limber thighs which support the rest of your muscle groups too.

2. Knee to Chest Stretches

Did you know that exercise can be about more than working up a sweat and feeling terrible? When it comes to back pain and relieving it, you can rely on activities such as knee-to-chest stretches to be of assistance.

This exercise involves you lying on your back (so, not even difficult), with your knees bent and feet flat on the ground. Bring one knee toward your chest with your back pressed into the floor, then hold it. Repeat with your other leg.


  1. Lie on your back.
  2. Bend your right leg and hold it with your hands.
  3. Now, pull it closer to your chest to feel the stretch on the hips and thighs.
  4. Hold the position for 20 seconds and repeat it twice with both legs.
  5. It has the same effects on the body as the double-knee to chest stretch. This one, however, uses the partial weight of the body to relax the thigh muscles while correcting the backbone and related muscles.

 3. Cat Stretch

You might want to close the curtains for this one as you may get a few funny looks from your neighbors! The cat stretch, while a little unusual, is very beneficial for back pain. We can describe it below, or why not just check out what your cat is doing right now?

Get on your hands and knees, arch your back upward, then let it return to the floor. Repeat twice a day for up to five times.


  1. Position yourself on the floor on your hands and knees.
  2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
  3. Hold for 15 seconds.

4.Psoas stretch

The psoas is a two-headed muscle group comprised of the psoas major and the psoas minor. The psoas fuses with a neighboring hip muscle called the iliacus, to form the iliopsoas. All three muscles function to flex the hip, bringing the femur, or thigh bone, in a forward direction. Thus, to stretch these muscles, you need to perform hip extension, a movement that is the opposite of hip flexion. This can be done by bringing the femur in the posterior direction. When stretching the iliopsoas, you will also be stretching the other hip flexor muscles, including the tensor fasciae latae, the sartorius, the pectineus, the adductor longus and the adductor brevis.


  1. Stand straight.
  2. Move your right leg forward while keeping your left leg back. Bend your right knee and keep the upper body straight.
  3. Hold on to this position for a few seconds and then lower the left knee close to the floor.
  4. Keep both hands on your right knee for support and move the upper body forward. This exercise will affect the psoas.
  5. Hold the position for 30 seconds and repeat it twice with both legs.
  6. The psoas is the most important and biggest muscle in the hip flexor muscle group. They ensure the movement of the thigh and torso in coordination. This helps in daily activities like bicycling, weight training, running, etc.

5. Spinal stretch

Is it good to stretch your spine?

Not only will regular stretching help loosen the muscles and get rid of existing backpain, but it can also strengthen the back — and lower your chances of dealing withback pain in the future. “Stretching of the back and legs can help maintain or improve movement for everyday functions.


  1. Lay on your back and stretch your arms perpendicular to your head.
  2. Raise your right leg up and use your left hand to pull it over your left leg to the ground on the left side.
  3. Turn your head slowly toward the right side while feeling the stretch on your back and thigh respective to your leg, all while keeping your hands perpendicular to your head.
  4. Hold the position for 30 seconds and repeat it twice with both legs.
  5. If you sit in the office or classroom for hours, sit behind the wheel of a car or simply stand with poor posture, the spinal cord suffers, causing bad back pain. A spinal stretch or spinal twist stretch ensures the mobility of your spinal muscles, helping you to maintain good posture.

Get stretching!

Back pain is a real drag — and it can keep you from feeling your best or performing at your highest level. But with the right stretches, you can build strength, alleviate back pain, and maximize your performance. So what are you waiting for? Get stretching!

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