Suffering from back pain? 6 easy exercises that will help to get rid of the pain in the lower back!

Important | 2020-12-21

Back pain is most common and unpleasant feelings that people suffer from these days. Often the cause of pain is prolonged sitting, wrong posture and poorly organised workplace. As a result, we tend to feel sharp or recurring pain – because our body is trying to warn us about muscle and ligament dysfunction.

Nowadays, the number of people suffering back pain is booming. However,  despite living a sedentary lifestyle, stretching helps to reduce tension in the back and lighten the movements. Therefore, there are some simple stretch moves that helps to get rid of the pain and discomfort in the lower back. These exercises are easy to do and don’t require lots of time, but are very effective.


  • Repeat each exercise at least 2-6 times.
  • Stretching should be static, calm and no sudden movements.
  • Stretch for at least 15-20 seconds.

1. Lying down stretch

  • Lie down on your back.
  • Slowly stretch your arms over your head, while stretching fingers and toes.
  • Keep your back pressed to the floor.
  • Feel the touch, while slowly straining the abdominal muscles.
  • Stay in this pose 15-20 seconds.
  • Relax muscles afterwards.

Repeat this exercise  4-6 times. Feel free to close your eyes while stretching.

2. Knees to chest stretch

Very simple exercises that will help to loosen up the back:

  • Lie down on your back and pull one bent leg to your chest,
  • Grasp the calf with your hands and strain the muscles.
  • Stretch for 20 seconds.
  • Then relax and return to starting point.
  • Repeat the exercise with the other leg.
  • Do the stretch  8-10 times.

3. Relieve back and buttocks pain

  • Starting position: lie on the mat.
  • Bend both knees and pull to your chest.
  • Hug your knees with both hands.
  • Gently press your knees to your chest.
  • As your hips rise off the ground, you will feel stretch in your back.
  • Count to 15-20 and return to starting point.
  • Repeat 4-6 times.

4. Spine extension stretch

  • Sit on the ground and stretch your legs forward.
  • Bend the right knee and cross over the left foot.
  • Put your right hand on the floor.
  • Press the outer side of your left elbow against the bent knee.
  • Move your whole body to the right. Exhale.
  • Take a deep breath and turn the whole body towards your right shoulder.
  • In this position, inhale and exhale 5 times and return to the starting point.
  • Repeat this stretch with your left leg, turning the body to the left side.
  • Repeat each side 2-6 times.

5. “Butterfly” stretch

  • Sit on the floor.
  • Bend your legs and fold  your feet in front of you.
  • Then bend your whole body forward as much as you feel comfortable.
  • Stretch for 20-30 seconds. Relax afterwards.
  • Repeat the exercise, whole bending lower each time.
  • Again, stay still for 20-30 seconds and return to the primary pose.
  • Repeat it several times.

6. Relieving muscle tension in the back

  • Bring your chest closer to the mat with each exhalation.
  • Try to reach as far as you can with your strained hands forward.
  • Hold this position for 15-20 seconds in order to stretch the back well.
  • Lift your head last while returning to the starting position.

Some other habits should be developed in addition to these great exercises in order to reach better results:

  • It’s important to maintain the right standing posture, sitting and sleeping position and  pay attention to your pose while carrying heavy loads.
  • Avoid walking in high heels for more than two hours.
  • For those who work sedentary job, try to stand up and stretch muscles more often.
  • Change your sitting position every 15 minutes, do some exercises, stretch and straighten up.
  • Don’t forget to sit right at the table, if you stay in one pose for too long.
  • Use a mattress with a hard surface for your sleep. Remove the high pillows replacing them with orthopedic ones.
  • These habits and exercises can help you to adjust your posture and prevent from bigger health problems in the future.

Remember, it’s easier to prevent health problems than treat them after the damage is done!



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