The Most Effective Exercises for Back Pain Relief

Do you suffer from back pain? If so, you're not alone. Back pain is one of the most common medical problems in India. It can be caused by a variety of things, including muscle strain, ligament damage, or arthritis. In many cases, effective exercises for back pain relief can help to reduce the severity of symptoms and improve overall quality of life. These exercises can range from simple stretches to more advanced exercises designed to strengthen the muscles in your back. Read on to find out how to relieve back pain.

Exercises for back pain:

Glute bridge: 

Glute bridge is one of the most effective exercises for back pain which helps in relaxing the buttocks and lower back muscles. The muscles engage with the hips and help in soothing the pain. The glutes help stabilize the lower back, which can also help stabilize the knees. 

You need to lie down on your back with your knees bent and feet flat on the floor. Make sure that your legs are hip-width apart. Then place your arms on both sides and the palms facing upwards. 

You need to tighten the abdominal muscles and then put pressure on the gluteal muscles. Then slowly lift the pelvis off the floor and keep lifting till you can form a straight line with the help of your shoulders, hip, and knees. Hold this position for at least 2 to 5 seconds and then return back to a comfortable position. Keep repeating the exercise 15 times for effective results. 


back pain relief

Another back pain relief exercise, plank not only helps with strengthening the core muscles but also helps in reducing the pain in your back. It helps in complete body stability and engages all the muscles in the body. Lie down on your stomach with your forearms on the floor would be best.

Then put your elbows in one line parallel to the shoulder. You need to tighten your abdominal muscles and lift your knees and hips off the floor. You need to hold this position for 30 seconds without letting your pelvis come down on the floor. Then slowly return to the position you started in and repeat this exercise 5 times. 

Side plank: 

Side plank is an effective exercises for back pain that helps work the hip muscles and improve stability. It also helps in giving relief to lower back pain. You need to lie down on the right side of your body and then slightly bend the right leg while keeping the left leg straight with the foot on the floor. Make sure that your right arm is under the right shoulder and extended in the front.

Then you need to tighten the abdominal muscles and lift the right hip up. After doing this, you must lift the right knee off the floor and straighten the right leg. Make sure to keep the body straight and hold this position for 30 seconds. Then slowly return to the same position and do it for the other side. It would be best if you repeated this exercise at least 5 times. 

Abdominal crunches: 

Abdominal crunches are the back pain relief exercises that help strengthen the core and also provide support to the spinal cord. You need to lie down on the back flat with your knees bent and feet flat. Then cross the hands over the chest and reach on the sides of the body, reaching towards the feet. Lift the head and shoulder a little from the floor while breathing in and out. Then come back to the start position and do the same 15 times. 

Knee to chest stretches:

Knee-to-chest stretches help in relieving the pain and tension in the lower back muscles. You need to lie down on your back with both legs flat on the floor. Then lift the right leg and bend the knee towards the chest. Using both hands, pull the right knee towards your chest and hold it there for a few seconds. Repeat the same exercise with your left leg. 

Kneeling back stretch: 

Kneeling back stretch helps in stretching the points in the lower back muscles, which eases the pain and soothes the tension in the area. It would help if you started this exercise with hands and knees, hip-width apart, and shoulder over the hands. Then you need to pull the belly button towards the spine and tilt the lower back towards the floor.

Hold the position for at least 5 to 10 seconds, and then rock it backward gently. Make sure your arms are stretched out in front and hold the position again. Repeat this exercise 10 times. It is known as one of the most effective exercises for back pain.

Bird dog: 

Bird-dog exercise helps in working the glutes in the muscles. You need to start this exercise on your knees and hands. The shoulders should be over the hands and directly over the knees. Then stretch the right arm out in the front and hold the position for a while. Slowly lift the left leg and stretch it. Hold this position for a while, and then repeat it. Other than the exercises, there are several other ways to relieve back pain which are as follows: 

How to relieve back pain: 

Healthy weight:

It is suggested to maintain a healthy weight to make sure that there is no pressure or load on the lower back. Weight loss helps in reducing back pain and puts off the force from the spine. You can also change your diet and exercise plan. Ask your doctor to understand what works best for you.

Quit smoking: 

quit smoking

According to the research, smokers tend to get spine and back problems as compared to non-smokers. The ingredients in tobacco can weaken the spinal bones and take away the nutrients from the joint cushions, which makes the muscles stiff and sore.

Ice and heat massage:

Ice and heat massage is another back pain relief solution. It helps in reducing the inflammation and swelling in the back. You can use a heating pack or an ice pack to relax the stiff and tight muscles. Please do not do this treatment for more than 20 minutes, and do not use it over the ointments that you are using on your skin for pain relief.

Medicated creams: 

Another back pain relief solution for backache is medicated creams which can reduce stiffness and sore muscles. Various creams contain menthol and camphor, which helps in soothing the affected area. You can put the cream on the areas where it hurts and let it do its work. 

Keep moving: 

You might feel like resigning, but the best thing to do is keep moving so that the muscles do not become weak. You can do 30 minutes of brisk walking daily or jog around the garden for a while. It will help in working the muscles and will also reduce the pain a little. Staying active is the best thing to do because it provides support and stability to the body and spine.


Good posture matters a lot because it helps in reducing the pressure that you put on your lower back. You can use any seat or strap, which will help in keeping your spine in alignment. Make sure that you do not slouch your shoulders and keep your shoulders straight. It will help in putting less stretch on your spine and lower back. Also, make sure to stretch whenever you get up from your chair because that will relax your back muscles. 

Towel therapy: 

A rolled-up towel can be a great therapy for back pain relief as it will stretch out the tension in your lower back and also help you sleep comfortably. It would be best to put it under your pelvis while lying down, which will ease the pain. Please do not get too dependent on this method because it will make your muscles lazy. 

Change your shoes: 

back pain relief

Sometimes wearing uncomfortable shoes or high heels can also lead to back pain. If you wear long heels for a long period, then it can give you pain in the back, and wearing extremely flat shoes can also strain the feet. Try switching to comfortable and fit shoes to help ease the lower back pain and support your feet correctly. 


When you’re looking for how to relieve back pain, the most important thing is to make diet changes and switch to less sugary foods. It is essential to limit the calorie intake so that there is weight control and also avoid eating anti-inflammatory foods in order to reduce the pain. Make a few changes in your diet and eat the foods that will reduce pain and inflammation in the back. 


Lower back pain is one of the most common health issues. It can occur because of everyday activities, excessive exercise, or heavy lifting. Make sure to visit a healthcare professional in case you experience sudden back pain. It is vital to move around and exercise so that there is activeness in the body, and it also helps in reducing pain. You can do any exercise that works best for you in order to reduce the 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.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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