How to manage chronic back pain?

Back pain is a common health concern that is rising. Various things can cause it, and it can range from mild to severe pain. More than anything else, lifestyle changes matter a lot because they contribute to the causes of back pain. There are various ways to manage chronic back pain by exercising or stretching. 

Chronic back pain can continue for 12 weeks or more with the underlying cause of acute back pain that starts it all. Twenty percent of people are affected by chronic back pain, with symptoms that go on for longer. If the pain doesn't go away, that means you need to see a medical professional. 

What causes chronic back pain? 

chronic back pain


Sprains, strains, spasms, and injuries can cause chronic back pain, which can continue for longer if not taken care of. There are disc slips and other injuries which can cause significant back pain. 

Degenerative problems: 

Various diseases and degeneration issues can also cause chronic back pain, which can go on longer than expected. 

Nerve cord problems: 

Nerve cord problems are caused when something is pressed in the nerve or puts that kind of pressure on the nerves. The spinal cord protects the back, but in some cases, there are infections, spinal stenosis, and other issues which can create a nerve cord problem. 

How to manage chronic back pains? 


Though acute back pain tends to get better with time and on its own, it is not the same for chronic back pain. You have to take care of it and see a professional if needed. You can take pain relief medicines or apply Ayurvedic oil for back pain which will help in providing warmth to the back. 

Cold or hot packs: 

Cold and hot packs help in easing the pain, and it reduces the inflammation in the back. It further helps in improving mobility and movement issues. 

Gentle exercises and stretches: 

Gentle exercises and stretches are suitable for the back as it helps in getting rid of the pain, but the exercises should be done upon the advice of the healthcare professional.

Physical therapy:

There are physical therapy programs that help strengthen the core muscles in the back and help in improving flexibility and posture. It further helps in reducing the pain that is there in the back with time.

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 Back pain exercises: 

back pain exercise

You may feel like resting because of the back pain but the best thing to do is move around as much as possible because that is good for the back. The exercises and stretches help in giving some support to the spine and also relieve back pain. You can consult your health care professional to take advice for back pain. 

Partial crunches: 

The exercises that can increase the pain should be avoided, but some other exercises help relieve the pain and get rid of it. You can do partial crunches on your back which helps strengthen the back and stomach muscles. Lie down on the back with your knees bent, and keep your feet on the floor. 

Then cross your arms over the chest and put your hands behind the neck. Make sure that you tighten your stomach muscles and raise your shoulders off the floor. Breathe out whenever you raise your shoulder. Hold the position for a while and repeat this exercise 8 to 12 times. It will help prevent excess stress on the back and relieve the pain.

Hamstring stretches: 

For hamstring stretches, you need to lie down on your back and bend one knee. Make sure to put a cloth under your foot, straighten your knee, and then slowly pull back the fabric. You will feel a stretch on your back and leg, which you need to hold for at least 30 seconds. Repeat the same exercise 4 times for each leg.

Wall sits: 

Wall sits exercises are one of the best back pain exercises, which will help in relieving the pain from the back. You need to stand 12 inches away from the wall and lean back until your back is flat and touching the wall. Then you need to slowly slide down until your knee is slightly bent and press your lower back on the wall. Hold this for 10 seconds and repeat the same exercise 8 to 12 times.

Press-up back extensions: 

For this exercise, you need to lie down on your stomach with your hands under the shoulders. Then push the hands so your shoulders begin lifting from the floor. If you feel comfortable, then you can put your elbows directly on the floor and under the shoulders. It would help if you held this position for a few seconds for effective results. 

Bird dog: 

Bird dog exercise will help in relieving the pain in your back, and it is one of the most effective back pain exercises. You need to start with your hands and knees and tighten your stomach muscles. Then lift and extend one leg behind you. 

Make sure to put the hips on the level. Then hold this for 5 seconds and switch your leg after that. You need to repeat this exercise at least 8 to 12 times for each leg. It will help strengthen your leg muscles and will also give relief to your lower back. 

Back pain stretches: 

back pain stretches

Stretching might not be the only remedy as you have to make other changes too, but stretching can help in providing relief. It will also reduce the pain and strengthen the muscles in your lower back.

Child's pose: 

It is a traditional yoga pose that helps in stretching your thigh muscles and spinal extensors. It will relieve the pain and tension in your spine, neck, and shoulders. It would help if you were on the ground with your hands and knees, then sink back through your hips to rest the heels. With the support of your hips, you need to fold forward and walk your hands in front of you. 

Then rest the belly on your thighs and extend the arms in front of your body with palms facing up. Try to focus on breathing deeply and relaxing the areas of tension in the body. Hold this pose for at least 1 minute.

Knee to chest stretch: 

It is one of the most effective back pain stretches, which helps in relaxing your hips, thighs, and glutes. You need to lie down on your back with your feet flat on the floor. Then keep your left knee bent and extend it straight on the floor. 

Take your right knee into your chest and your hand behind the thigh. Then lengthen your spine all the way down to your tailbone and avoid lifting the hips. Breathe deeply and release. Hold this stretch for at least 30 seconds, and then repeat with the other leg. 

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Piriformis stretch: 

The stretch helps in relieving back pain and also straightens the lower back and buttocks. Lie down on your back with both knees bent and feet flat on the floor. Then place the right ankle on your left thigh and hands behind your left thigh. Pull up towards your chest until you feel the stretch, and hold this position for 30 seconds to 1 minute. Then repeat the same exercise with the other leg. 

Seated spinal twist:

It is a classic twist stretch that helps in stretching the back, glutes, and hips. It will also increase the mobility in the spine and stretch your abdomen and shoulders. The pressure will also help stimulate the internal organs. You need to sit on the floor with both legs extended out in the front. Then bend your left knee and place the foot outside the right thigh. 

Make sure to place the right arm on the outside of the left thigh. Then with your left hand behind you for support. You need to start at the base of the spine and twist to the left side. Hold this position for at least 1 minute and then repeat the same on the other side. 

Pelvic tilt: 

Pelvic tilt helps strengthen the abdominal muscles and relieves pain in the lower back. There are also a lot of beneficial effects on the glutes and hamstrings, which help in relieving pain. You need to lie down on your back with both knees bent and feet flat on the floor. Then you need to engage your abdominal muscles while lying down on your back. Breathe normally and hold this position for 20 seconds before you relax. At Least do 1 to 3 sets of the exercise. 

Sphinx stretch: 

It is a gentle backbend that allows you to relax and also strengthens your spine. Lie down on your stomach with your elbows underneath the shoulder, and the hands should be in front with palms facing down. Then you need to set your feet slightly apart till it's okay for your big toes to touch. 

Then gently engage your lower back, buttocks, and thighs while lifting your head and chest. Keep your lower back strong while you are breathing deeply. Press the pelvis on the floor and hold this for 30 seconds. 


It is simple to manage chronic back pain with the help of stretches and exercises. There are certain changes that you have to make in your lifestyle to relieve the pain in your back. Start walking and have some back movements to manage the chronic back pain.
Back pain


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
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