Back pain is on the rise among our population due to the changes in our lifestyle. Nowadays, we spend a lot of time sitting in the office, school, university or at home. At the office, our breaks involve a few minutes of walking, to probably pick up a tea or coffee. With the arrival of well-connected transportation facilities, our commute back home is also done, sitting. It is no surprise that even the younger part of our population are complaining of back pain!So, we have devised a small list of exercises you can do at home or in the office to beat that back pain:


During our day-to-day routine, we may forget to stretch our muscles that become tightened due to our sedentary lifestyles. While, you are stretching make sure you do it to your comfort level, it should not be painful. Bring out a yoga mat and do some stretches, which can provide relief from the pain.

  • Neck and Shoulder: Gently, bring your head forward towards your chest and then take your head back, looking upto the ceiling. Then for the next set, gently, tilt your head from left to right, making your ear touch the shoulder on either side. Repeat each set on each side 5-10 times.
  • Back: Lie on your back and pull both your knees towards your chest. Simultaneously, bring your head forward towards your knees. You will feel a comfortable stretch. Then for the next set, keep lying on your back and place your heels on the floor with your knees bent. Place both hands on one knee and bring it the chest. Repeat for the other knee. Repeat each set on each side 5-10 times.


Several yoga poses have been known to relieve back pain. One particular one would be the child’s pose that relaxes the body, while stretching your back.

  • Child’s Pose: Sit on your heels, inhale and then bend your body forward. Exhaling, lower your torso towards your thighs. Then reach your arms forward. Keep in this pose for 30-60 seconds and then repeat 2-3 times.
  • Cat and Camel Pose: Position your body on your hands and knees. The cat pose requires you to arch your back as if your abdomen was being pulled towards the ceiling. Then let your back and abdomen sag back on the floor. You butt should be lifted in air pointing towards the ceiling to feel a good stretch. Repeat 3-5 times.

Strength Training

Traditional resistance training using body weight, dumbbells or bands can strengthen the back muscles. The training does not only strengthen your back but your entire body.

  • Squats: Stand up, keeping your feet and hip equal distances apart. Then bend the knees, shifting your hips back as if you were going to sit on a chair. Lift your arms at shoulder level. Hold the squat for 30 seconds and stand up. Repeat the set 10-15 times.
  • Sit ups: These are generally known to strengthen your abdominal muscles however, they also put pressure on your spinal discs. Lie on your back with your knees bent and heels on the floor. Pull yourself up with your own body weight with your hands forward at shoulder level.

There are several exercises that can be done to relieve symptoms of back pain. However, if you are in severe pain it is advisable to consult a doctor.

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