Best Exercise Tips on How to get rid of all Back Pains

Back pain is a problem which is experienced by a large part of the population. Most of the people just ignore it and try to get back to doing the normal chores without treating it. But, this must never be done. There are some simple steps to get relief from back pain. In case of persistent back pain, you must always consult a doctor. You need to analyze the underlying condition in severe cases.

Exercises for Back pain problems

Back pain can be experienced by anybody. The reasons are different for different people. However, there are a few factors which make you at a higher risk of developing back pain. They are:

  • Depression
  • Pregnancy
  • Anxiety and stress
  • Age more than 35 years
  • High weight and obesity
  • Strain caused to excessive physical activity or exercises
  • Medical problems like osteoarthritis

Best Exercises to Relieve from Upper Back Pain:

Arm Slides:

Touch a wall with your wrists and elbows and stand against it. Without losing contact of the elbows and wrists with the wall, move your arms up and down. Perform this 10 times.

Mid Trap Exercise:

Lie on a mat on your stomach and keep a cushion under your chest to keep it elevated. Stretch out your arms and point at the ceiling with your thumbs. Lift up your rms as much as you can. Repeat this 10 times.

Pectoralis Stretch

Stand in an open doorway. Stretch out your arms slightly above your head level and touch the sides of the door. Without moving your arms, lean forward till you can. Stay in the position some time and repeat this around 8 times.


Take some rubber or elastic tubing and loop it around a water pipe or pillar. Bend your elbows at right angles and keep your forearms vertical. Pull the band till your shoulder blades squeeze well. Perform this exercise 3 times.

Scapular Squeeze:

Put your arms at your sides and either sit or stand straight. Squeeze your shoulder blades to your maximum and hold the position. Repeat this about 10 times.

Thoracic Stretch:

Sit on the floor and bend to touch your thighs and knees. Slowly, bring your head nearer to your belly. Sit like this for some time. Do not strain your neck. Perform this exercise 5 times.

Thoracic Extension:

Keep your back straight and arms behind your back and sit down. Try to arch backwards as much as you can. Do this exercise around 5 times.

Best Exercises to Relieve from Middle Back Pain:

Arm Lifts:

Sit on a straight chair and hold your arm vertical above your head. Stretch it out to the maximum and sit like that for some time. Do the same with the other arm.

Back Lift:

Lie down with your face downwards and put your arms at your sides. Try to lift up your head, neck and back. Stay like this for 3seconds and lie straight slowly. Perform this exercise 10 times.

Back Arch:

Lie on the floor on your fours and bend your hands to clasp together. The elbows should touch the floor. Arch your back and bring your head down. Stay in this position for 10 seconds. Perform this exercise 5 times.

Modified Push Ups:

Lie down and put your hands near your head. Without lifting your hips, only lift your upper body. Repeat this 5 times.

Seated Bending:

Sit down straight and keep your feet on the floor flat. Bend down and touch your toes. Then sit straight and repeat 5 times.

The Chair Bend:

Keep your feet wide apart and stand against a wall. The feet must be about a foot away from the wall. Lower your body and make your thighs parallel to the floor. This is the chair position and stay in this way for 5 seconds. Repeat this exercise 10 times.

The Stick Hold:

Put a long stick behind your neck across your shoulders. Your arms should drape over the bar. Rotate your back right and left and make slow movements.

Top Exercises to Relieve from Lower Back Pain:

Ankle Stretches:

Lie down and stretch out your legs. Try to stretch out your ankles to your maximum and keep it on for 5 seconds. Perform ths exercise as many times as you can during the day.

Heel Lifts:

Put your feet apart and stand against a wall. Put your hands n=on the wall and support against it. Lift yourself to stand on your toes and stay like this for 10 seconds. Repeat this exercise as much as you can all throughout the day whenever you feel like.

Heel Slides:

Lie down and bend your right knee to draw it up. Stay in this position for some time and return back to your normal position. Do the same with the other knee. Perform 10 bends.

Leg Rises:

Lie down and keep your right leg straight while bending your left leg. Lift up your right leg and support your leg’s weight on the abdominal muscles. Stay like this for 10 seconds and do the same with your left leg.

Modified Crunches

Lie down and bend your knees and put your hands under your ribs. Squeeze your ribs to the back and make your abdominal muscles tighter. Stay like this for 5 seconds and repeat it 10 times.

Piriformis Stretch:

Lie down and bend your knees. Put one leg over the other and cross it. Support the legs by putting your hands behind your knee. Pull the legs as close to the chest as possible. Keep this position for 15 seconds. Repeat this exercise 5 times.

Swiss Ball Exercise:

Lie down on a Swiss ball on your abdomen. Do not arch your back. Your back must be straight and put your hands on the floor to support your body. Raise your arms and legs sequentially. Perform this exercise 5 times.

These exercises are really simple and can be done anywhere by anybody. When you have a back pain, do not neglect it and do your exercises well to give relief to your back.

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