Exercises Everyone Should do to Reduce Back Pain

With sedentary lifestyles and our bodies subjected to tremendous amounts of digital work all day which requires constant sitting hours for very long durations, one of the most affected aspects of our health is our back posture. 

Once, back pain and back problems were considered a health issue more common in older people.

But recent studies have shown otherwise. A tremendous increase of back pain in young people has been observed and clearly, for the long haul, this might be a harmful situation.

Well, you need not panic if you start experiencing back pain all of a sudden. There are many ways you can actually reduce your back pain and one of the most effective is exercising. 

Proper physical activity performed consistently on a daily basis, can work wonders for your health. 

There are many exercises that are specific for treating a particular health problem. For example, burpees benefits all over the globe are famous. Burpee exercises are quite beneficial in keeping cardiovascular health in good shape. 

Similarly, for reducing back pain too, we have particular exercises which can work really well for you.

Causes Of Back Pain

A major chunk of the population worldwide suffers from back pain, especially lower back pain. And there are many causes associated with it. 

The causes of back pain include-

  • muscle spasms and strains
  • nerve injuries
  • degenerative changes
  • compression fractures
  • spinal stenosis
  • disc herniation
  • neurological disorders

While these causes are a few of the many reasons behind back pain, it is advised to always consult your doctor if you face back pain on a constant basis.

5 Exercises You Must Try For Reducing Back Pain


Our glutes or in simple terms, gluteus maximus, is the largest muscle of the buttocks, and weakness in these muscles generally stimulates most of the back pain. The glutes help in supporting our lower back and strengthening our posture.

Bridge exercise or Glute bridge exercise is one of the best solutions to strengthen the weakened buttocks muscles and stabilize the spine.

How to perform: 

Lie on the ground, hip-width apart, with your feet flat on the floor. 

Press your feet into the floor with your hands by your sides as you slowly elevate your buttocks off the ground until your body is in one straight line.

Keep your shoulders pressed toward the floor. Hold the position for 10 to 15 seconds.

Lower yourself.

Rep 15 times more.

Make three sets. Between each set, take a one-minute break.


These exercises are specifically meant for your lower back pain. Hyperextensions increase flexibility by stabilizing the spine and eliminating any kind of stress from the lower back area. 

You can perform hyperextensions with an exercise/stability ball if you don’t have professional equipment in hand.

How to perform:

Starting on your knees, place the soles of your feet against the wall.

Lay on the stability ball and roll out until your legs are straight and your feet remain on the wall, keeping the stability ball in front of you.

Maintaining a shoulder-width distance between your feet will provide you with better stability during the activity.

Next, reach behind your head and raise your chest off the ball, holding for a few seconds before slowly returning your chest to the ball.

To complete this movement, concentrate on engaging your lower back muscles.

Partial curls

This exercise is specifically meant to strengthen your abdominal muscles. Our abdominal muscles keep our hip alignment in a position that further helps in stabilizing the spine and keeping our back upright.

How to perform:

Lie down on the ground with your knees bent and your feet flat on the floor.

Make a cross with your hands across your chest.

Take a deep breath in and out. 

Pull your belly button in toward your spine as you exhale to stabilize your abdominals.

Slowly elevate your shoulders a couple of inches off the ground. 

To avoid lifting up with your neck, keep your neck in line with your spine rather than curving it.

Return to your original starting position.

Rep 10 times more. Make three sets.

Hamstring stretches

Hamstring stretches are go-to exercises for increasing your mobility of the legs and thus it stabilizes and strengthens your lower back. 

When you stretch your hamstrings constantly, the muscles associated are lengthened resulting in reduced tension in that area and thus alleviating back stress.

How to perform:

While lying on your back, you can stretch your hamstrings effectively.

Take a towel and loop it over the bottom of your foot while lying down.

Slowly draw the towel towards your chest while straightening your leg until you feel a slight stretch in your hamstrings.

Repeat 2-4 times for each leg, holding the stretch for 15-30 seconds.

Wall sits

Wall sits are one of the best ways to keep your back straight and upright which reduces the chances of back pain. It is also very easy and feasible to do exercise anytime and anywhere.

How to perform:

Lean back until your back is flush on the wall, standing 10 to 12 inches from the wall.

Slowly lower yourself until your knees are slightly bent and your lower back is pressed against the wall.

Hold for a count of ten before sliding back up the wall with care. Rep 8–12 times more.

Apart from amazing exercises to reduce back pain, there are other activities like aerobic, pilates, walking in 8-shape, etc, which are not only good for your spine health but also render a good fit for maintaining your overall health.

Bottom Line

Lifestyle modifications to keep yourself healthy are a valuable asset. There are many ways to keep your mind, body, and soul healthy

Proper diet, regular exercising, and stress-free life can not only alleviate the back problems and health issues but also help to improve the emotional and mental capabilities of your mind thus reaching great overall health.


Nishi Singh is a professional journalist and editor in New Delhi. She has studied Mass Communication from National Institute of Mass Communication.