Top Exercises to Help Relieve Back Pain

Summary: Whether from years of sitting at a desk, lifting heavy objects, or simply the wear and tear of daily life, back pain is uncomfortable and can keep you from doing the things you love. Discover effective back exercises and lower back stretches to relieve pain, improve flexibility, and strengthen your lower back.

Simple back exercises and gentle lower back stretches can work wonders to ease tension, improve flexibility, and help prevent future pain. If your back pain feels like a mild ache or a nagging issue, the right moves can help you feel better and stronger.

Let’s explore some effective exercises to relieve that discomfort.

Benefits of back exercises and stretches

Effective exercises can help you feel better and stronger. Here’s how:

• Pain relief: Back exercises target the muscles that support your spine. Strengthening those muscles reduces pressure on the spine, improves posture, and alleviates discomfort.
• Improved flexibility: Lower back stretches can help loosen tight muscles, increase blood flow, and reduce stiffness—perfect if you spend long hours sitting or standing. For seniors, regular stretching can also help counteract the natural loss of flexibility of aging.
• Better posture: Consistent back exercises can help correct muscle imbalances, improving your posture and reducing the strain that leads to pain.
• Increased mobility: Only about 1% of young people aged 15 to 24 have mobility issues, but this rises to over 20% for those over 65, according to a National Institute of Health study.¹ Stretching and strengthening your lower back improves your range of motion, making daily movements like bending, lifting, or twisting easier and safer.
• Injury prevention: A strong lower back supports your spine, reducing the risk of injuries and ensuring long-term spinal health.

Best back exercises to relieve pain

Adding the right back exercises to your routine can significantly help reduce discomfort and improve flexibility. These movements focus on stretching tight muscles and strengthening your lower back, helping to relieve pain and prevent future issues. One effective way to start is with simple stretches that target key areas of the back.

Cat-cow stretch

The cat-cow stretch is a gentle, flowing movement that helps improve spine flexibility while relieving tension in the lower back. It also promotes better posture and enhances blood flow to the back muscles.

How to do it:

• Start on all fours with your wrists aligned under your shoulders and knees directly under your hips.
• Do the cow pose: Inhale as you drop your belly toward the floor, lift your chest, and tilt your head upward. Let your lower back arch gently.
• Do the cat pose: Exhale as you round your spine, tuck your chin to your chest, and pull your belly button toward your spine.
• Switch between cat and cow poses slowly, matching your movements with your breath.
• Repeat for 8 to 10 cycles to loosen up your back and relieve stiffness.

For a visual demonstration, check out this video.

Need a modification?
Perform a seated cat-cow stretch. Sit on a sturdy chair with your feet flat on the ground. Inhale as you arch your back and lift your chest. Exhale as you round your back, tucking your chin to your chest. This is a great alternative if getting on the floor is challenging.

View the modification here.

Child’s pose

Child’s pose is a restorative stretch that targets the lower back, helping to release tension and decompress the spine. This gentle stretch also promotes relaxation and can help to reduce stiffness, making it a great option for relieving back pain after a long day or workout.

How to do it:

• Start by kneeling on the floor with your knees apart and your big toes touching.
• Sit back onto your heels, lowering your hips toward your heels.
• Slowly lower your torso to the floor, stretching your arms forward with your palms down, and resting your forehead on the ground.
• Hold the stretch for 30 seconds to 1 minute, breathing deeply and relaxing into the pose.
• To come out, slowly roll your torso back up, one vertebra at a time.

Watch this video to perform the child’s pose.

Need a modification?
Try a seated child’s pose. Sit on a chair with your feet flat on the floor. Lean forward, letting your torso rest on your thighs and your arms dangle toward the ground. Relax your neck and shoulders and hold the stretch for 30 seconds.

Watch this video for modification.

Pelvic tilts

Pelvic tilts are a great exercise to strengthen the lower back and improve posture. By targeting the muscles in your abdomen and lower back, this simple move helps to stabilize your spine and reduce the strain on your lower back, making it a valuable addition to your routine for pain relief and prevention.

How to do it:

• Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
• Engage your core muscles by pulling your belly button toward your spine.
• Slowly tilt your pelvis upward, pressing your lower back into the floor while lifting your hips slightly.
• Hold for a few seconds, then slowly lower your hips back to the starting position.
• Repeat 10 to 15 times, focusing on controlled movements and maintaining proper form throughout.

For a visual demonstration, check out this video.

Need a modification?
Do pelvic tilts while seated. Sit on a chair with your feet flat on the ground. Gently tilt your pelvis forward and backward, engaging your core muscles with each movement.

Check out the modification here.

Bridges

Bridges are great for strengthening the glutes and lower back, two areas that often need some attention when it comes to relieving back pain. Not only do they help tone your muscles, but they also help boost core stability and improve posture—key components in preventing future discomfort. If you’re looking for a simple yet effective way to strengthen the lower back and ease pain, this exercise is a great addition to your routine.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
• Engage your core and squeeze your glutes as you lift your hips off the floor, creating a straight line from your shoulders to your knees.
• Hold at the top for 2 to 3 seconds, making sure your glutes and lower back are engaged.
• Slowly lower your hips back down, keeping control of the movement.
• Do 10 to 15 reps, focusing on smooth, controlled lifts and lowering.

For a visual demonstration, check out this video.

Need a modification?
Try a seated bridge alternative. Sit on a chair with your feet flat on the floor. Press your feet into the ground and squeeze your glutes, lifting your hips slightly off the chair or simply engaging the muscles for a similar effect.

Watch this video for a seated bridge.

Tips for safe and effective back stretches

To get the most out of your back stretches and help avoid injury, it’s important to prioritize safety. For example, make sure you wear comfortable clothes that allow you to move easily and footwear that is made for this type of physical activity.²

Here are additional tips to ensure you’re stretching effectively and safely:

• Warm up before starting exercises: Take a few minutes to warm up your body with light cardio or dynamic movements to increase blood flow to your muscles. This prepares your body for deeper stretches.
• Focus on form over intensity: It’s tempting to stretch as far as you can, but it’s more important to maintain proper form. Focus on controlled movements to avoid straining your muscles.
• Avoid overextending or forcing stretches: Stretching should never feel painful. Ease into each stretch and listen to your body. Never force your body into a position that feels uncomfortable or painful.

Stay active and protect your future

Incorporating back exercises and stretches into your routine can help relieve pain and improve flexibility, strengthening your lower back for long-term relief. However, it’s important to consult your healthcare provider before beginning any new exercise or stretching routine, especially if you have existing health conditions or chronic pain.

At Mutual of Omaha, we’re dedicated to providing resources that support your health and wellness. Visit our Health & Well-Being page for more tips, resources, and advice to help you live a healthier life.

Frequently Asked Questions

Q1: How often should I do back exercises to see results?

Consistency is key. Aim to perform back exercises and stretches 3 to 5 times a week. However, listen to your body and avoid overdoing it, especially if you’re just starting.

Q2: Can I do back exercises if I have chronic back pain?

Yes, but it’s important to consult with your doctor or physical therapist first. They can recommend safe and effective exercises tailored to your condition.

Q3: Are back exercises suitable for seniors?

Absolutely. Many back exercises and stretches are low-impact and can be modified to suit all fitness levels, including seniors. Regular stretching can improve mobility and reduce stiffness.

Q4: What should I do if a back exercise causes pain?

If an exercise causes pain, stop immediately. Pain may indicate improper form or an underlying issue. Consult a professional to ensure you’re doing the exercise correctly or to explore alternatives.

Q5: Can back exercises help with posture?

Yes! Strengthening your lower back and core muscles can significantly improve posture, reducing the strain on your spine and preventing discomfort.

Footnotes:

[1] National Institute of Health, Supporting physical activity for mobility in older adults with mobility limitations (SuPA Mobility): study protocol for a randomized controlled trial, November 2023

[2] MedlinePlus, Exercise Clothing and Shoes, September 2024