5 Exercises and Stretches to Relieve Back Pain

 5 Exercises and Stretches to Relieve Back Pain

Back pain can be a result of a lot of different things. There are also a lot of ways to resolve back pain. Certain methods provide instant relief, but other ways may not provide instant relief. Those that do not provide instant relief can offer a long-term solution. These five exercises/stretches can help you solve any kind of back pain.

1. Child’s Pose

The child’s pose is common in yoga, and it is great for relieving any kind of back pain. You perform this pose by getting on your hands and knees and shifting your weight back along with your torso. Your torso will eventually be slightly above your legs.

This position allows for some pressure to be taken off your back, and it also provides a great stretch for the muscles in your lower and upper back. This stretch/pose may not be an answer for chronic back pain, but it can help provide instant relief. Also, if you perform this pose regularly, then you can potentially ease future back pain.

2. Knee-to-chest Stretch

The knee-to-chest stretch is somewhat like the child’s pose in the sense that it stretches the same muscles. The knee-to-chest stretch can relieve pressure from your back and it provides a nice stretch for all the muscles in your back.

This stretch is performed by laying on your back and moving your knees to your chest. Once your knees are slightly above your chest, then you grab your legs and hold them in place. You can hold this position for as long as you would like.

This stretch may not be a resolution for chronic back pain. However, if you perform this stretch regularly, then you can provide relief for your back and become much more limber.

3. Deadlifts

The deadlift is an exercise that is commonly performed while weight training, and it is used to strengthen the back and legs. Deadlifts may not be an immediate fix for any kind of urgent back pain. However, if you are suffering from chronic back pain, then you may want to resort to deadlifts.

If you were to go to a spine specialist, they may tell you to perform this movement to strengthen the muscles in your back that help supports the spine. This exercise does not have to be performed with a large amount of weight, but the more weight you use the stronger your back will become.

You can perform this movement by simply picking something up and placing it back on the ground. 

4. Barbell/Dumbbell Rows

Rows is another back exercise that can help strengthen all the muscles in the back. There are multiple variations of rows that you can perform to strengthen the various muscles in your back.

The most common form of row is performed by gripping a barbell with a double overhand grip and rowing it to your chest/stomach. The same applies to dumbbells, but you can isolate each arm. You can strengthen other muscles in your back by simply changing how you grip the weight. If you have a supinated grip or underhand grip, you can strengthen other parts of your back.

This exercise is great for solving a long-term back problem, but it will not likely solve any short-term back pain.

5. Pull-Ups

Pull-ups are another weight training exercise that is often performed to strengthen the back. Pull-ups are pretty self-explanatory. You perform this exercise by hanging from an elevated platform and pulling yourself up.

The way you grip the platform/bar can alter the muscles that you target. An overhand grip can isolate the back, while an underhand grip can target the back and the biceps.


You do not have to do all of these if you find one that helps resolve your back pain. However, all of these can help resolve back pain and keep back pain away. You cannot go wrong by performing these regularly if you are trying to prevent back pain.

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