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5 Back Pain Relieving Exercises

5 Back Pain Relieving Exercises

5 Back Pain Relieving Exercises

Sharp, shooting pains can make you wonder what squirreled itself away in your back. A dull ache can spread like water into every fiber of your back. Once you’re experiencing this pain, it can be difficult to think about anything else.

With approximately 80% of adults experiencing back pain at some point in their lives, there’s a good chance you’ve dealt with or are currently dealing with the same persistent irritation. Whether it lasts for only a short while and resolves itself or has become a chronic problem, it’s important to be active. Even if working out feels like the worst-case scenario for you right now, the following simple exercises should help relieve your back pain and give you a needed endorphin rush.

Head to the gym or spread out your most comfortable exercise mat right there at home. Then, try:

  1. Partial crunches: Don’t strain yourself with a full crunch, as doing so may further irritate your back. Instead, opt for a partial crunch, which will help to rebuild strength in your lower back. Remember to keep your feet, lower back and tailbone against the ground the whole time.
  2. Hamstring stretches: You’ll need a cloth or exercise band for this stretch. Lie with your back flat against the mat with one leg bent and one leg up straight in the air. Use the band to pull your leg continually straighter until it feels like it’s really being stretched. Hold this position for 30 seconds.
  3. Wall sits: Wall sits are a great workout — mild on your back and tough on your legs. Simply slide, with your back straight against a wall, down until you’re sitting with your weight on your bent legs. Imagine sitting in a chair against the wall — except without the chair. Hold this position for 10 seconds, and repeat 10 times.
  4. Knee-to-chest: This exercise targets the legs and really gets them moving, which may help to relieve some of the pain radiating in your lower back. Lie on your back with your legs bent and your feet flat on the ground. Taking one leg at a time, draw your knee as close into your chest as you comfortably can and hold the position for 15 seconds. Switch to the other leg. You should feel your muscles stretching in a relieving, unpained way.
  5. Aquatic exercise: Swimming is one of the best workouts you can give yourself when you’re seeking back pain relief. Water supports your body weight, taking off strain on your muscles and stress on your bones. This change will allow you to exercise and stretch comfortably. Even in the water, however, be mindful of not doing any jumps, twists or sudden sharp movements that could further irritate your back.


Trying all or a combination of these exercises should help relieve your back pain until you’re able to come and make an appointment to see a Spine Institute of North America specialist. If your back pain persists or worsens, contact us online or give us a call at 609-371-9100 to make an appointment.

This content was medically reviewed by Baher Yanni, M.D, on October 10th, 2019.

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