4 Key Exercises for the Back and Back Pain

4 Best Exercises to Improve Your Back Pain

Are you experiencing some stiffness and tightening of muscles on your back? If your answer to the above question is yes, then this article is all you need. You will learn the 4 key exercises that will help you reduce pain and strengthen your muscle. 


1. Cat stretches

Cat stretch provide flexibility. Through flexibility, blood can be supplied effortlessly to the body and thus prevent stiffness.

  • Get on all fours with your knees spread widely apart
  • Form an arc with your back gently and slowly, as though pulling your abdomen close to your backbone
  • Let go of your muscles gently in a relaxed manner and let your back and abdomen sag in the direction of the floor
  • That’s it! You’ve fully completed a round of cat stretches
  • Repeat 3-5 times morning and evening


2. The lower back rotational stretch

This exercise is handy when you wish to quickly alleviate lower back pain. It provides flexibility and also strengthens your muscles.

  • With your back on the floor, bend your knees and ensure that your feet are placed flat on the floor
  • Roll both knees to one side gently and pay attention that your shoulders do not leave the floor
  • Remain in that position for about 10-15 seconds and then return to the starting position
  • Perform the same movement on the other side of your body
  • This exercise can be repeated 2-3 times morning and evening.


3. Knees to chest exercise

This exercise is a simple way to get relief from tensed muscles while stretching your hips and lower back.

  • Have your back placed on the floor in a lying position
  • Bend your knees with your feet flat on the floor
  • Pull one knee to your chest with both hands
  • Hold the knee in position for 5 seconds while you tighten your abdomen. Make sure your spine does not leave the floor.
  • Perform the same action with the other leg
  • Repeat 2-3 times morning and evening


4. Seated lower back rotational stretch

For pain relief this can be performed by;

  • Sit on a stool and twist to one side as far as you can go
  • Remain in that position for 10 seconds
  • Perform the same action to the other side
  • Repeat 3-5 times morning and evening


You must be mindful that these are quick home remedies for healthy living. When pains persist, do not hesitate to visit the doctor. Be conscious of your strength and exercise gradually in order to avoid injury.

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