Exercise for back pain frequently relieves back pain and helps stop it from worsening. Right back pain relief exercises help you get good movement and strengthen your back when you have back pain. Who else can speak about back pain and its consequences better than me? Yes, somebody who has suffered from back pain for years can vouch for the difficulties one goes through on a day-to-day basis.

What is Back Pain?

Back pain is a common medical condition characterized by discomfort or pain in the back, which can range from the neck to the lower spine. Lower back pain is the most common back pain area. It is one of the most prevalent health complaints globally and can affect people of all ages and gender. Back pain can vary in intensity, duration, and location, and it can be acute (short-term) or chronic (long-term). Along with medication, the right exercise will help you to get rid of back pain permanently.

Why Does Back Pain Come?

Back pain can occur for various reasons, and it’s a common ailment that affects people of all ages and gender. One doesn’t need to be in prolonged illness to get back pain. Even a simple injury to a muscle/ligament or from sleeping in an uncomfortable position can cause you back pain. Just a slip of your step or a jerk during walking can give you a major setback with acute back pain.

One can get permanent relief from back pain and lower back pain with correct exercise and medication. When you have a weak back which is the root cause of any back pain, you must do right back strengthening exercises.

Let us Discuss the Most Common Causes of Back Pain: –

  •  Muscle or Ligament Strain (Muscle Tear): One of the most common causes of back pain is straining the muscles or ligaments in the back. This can happen due to lifting heavy objects improperly, sudden movements, or poor posture over time.
  • Herniated or Bulging Discs (Slip Discs): The spinal discs act as cushions between the vertebrae. When a disc bulges or herniates, it can put pressure on nearby nerves, causing pain. This can result from age-related wear and tear or injury.
  • Osteoarthritis (Degenerative Joints): Osteoarthritis is a degenerative joint condition that can affect the spine. It causes the cartilage between the vertebrae to deteriorate, leading to pain and stiffness.
  • Spinal Stenosis (Narrowed Space in The Spine): Spinal stenosis is a condition where the spaces within the spine narrow, putting pressure on the spinal cord and nerves. This can lead to back pain, as well as leg pain and weakness.
  • Scoliosis (Sideway Curved Spine): Scoliosis is an abnormal curvature of the spine, which can cause back pain, especially as it progresses.
  • Osteoporosis (Loss of Bone Density): Osteoporosis weakens the bones and can lead to fractures in the spine, causing pain and a loss of height.
  • Injuries: Trauma from accidents, falls, or sports injuries can cause back pain. This may involve fractures, sprains, or strains. Even the wrong medical treatment during delivery for a woman can cause back pain. I can vouch for it!!
  • Poor Posture (Slouching, rounded shoulders, hunchback): Prolonged periods of poor posture in the workplace such as sitting hunched over a computer for long hours, can strain the muscles and cause back pain.
  • Infections and Tumors: In rare cases, infections of the spine or tumors in the spine can lead to back pain.
  • Lifestyle Factors: Being overweight, smoking, late night sleep, and not getting enough exercise can increase the risk of developing back pain.

It’s essential to consult a healthcare professional if you experience persistent or severe back pain. They can help diagnose the underlying cause and recommend appropriate treatment options, which may include physical therapy for back pain, medications, lifestyle changes, and core exercises for back pain. In some cases, they would advise going for surgery. But try avoiding surgeries as long you can avoid them.

As it said rightfully, “Prevention is Better Than Cure”. Preventing back pain involves maintaining a healthy lifestyle, practicing yoga for back pain, including regular exercise for back pain which will strengthen the back and core muscles, and stretching exercises for back pain. It is very important to maintain good posture of your body and ergonomic adjustments in your daily activities to reduce the risk of back pain. Try avoiding any activities that place too much stress on your back.

Taking Ayurvedic treatment for back pain along with chronic back pain exercises is one of the best options for treating your back pain. Ayurvedic back pain treatment that alleviates back pain by balancing the doshas. AngaPeed Nashak pain relief oil is made with loads of Ayurveda herbs in the Vedic method and is one of the best options for back pain. To learn more about this oil and its benefits click on this link. https://www.vedicgavya.com/product/angapeednashak-back-pain-relief-oil/

There are two types of back pain. Acute back pain and Chronic back pain. Acute Back Pain typically lasts for a few days to a few weeks and is often caused by muscle strains, ligament sprains, or minor injuries. Chronic Back Pain persists for three months or longer and may result from underlying medical conditions like herniated discs, spinal stenosis, wrong surgery, or osteoarthritis.

Back pain can occur in various areas of the back, including the lower back (lumbar region), upper back (thoracic region), or neck (cervical region). The location of the pain can provide clues about its potential causes. Back pain can be accompanied by various symptoms, such as muscle stiffness, limited mobility, radiating pain down the legs (sciatica), or numbness and tingling.

Back pain is a frequent issue that affects a lot of people daily. It is advised to keep a check on regular back pain exercise routine. Regular exercise helps to reduce back discomfort and prevents it from growing worse. The exercise given below will help in strengthening the back and the muscles which will help you to recover from your back pain.

Start by performing each exercise for back pain several times. As the activity becomes easier for you, increase how often you do it. If you have prolonged back pain or back injuries, please consult a physical therapist or your healthcare team before you start on exercise for back pain. Ask for their guidance in exercise for back pain that is suitable for you with your back pain health history.

Exercise can effectively alleviate and prevent back pain, especially when recommended by a healthcare professional or physical therapist. However, it’s crucial to choose the right exercise for back pain that is appropriate for your specific condition and to perform it in proper form to avoid further injury.

Let us start discussing sciatica pain relief exercises for back pain. These are the exercises I practiced regularly for years along with the application of AngaPeed Nashak back pain relief oil until I could walk on my two feet freely. Now I practice these exercises for back pain twice a week as a precautionary measure.

Five best exercises recommended for back pain relief.

  1. Bhujangasana (Cobra Pose)

Image courtesy:   https://www.pexels.com/search/Bhujangasana/

Bhujangasana is a yoga asana that involves back bending and is excellent for stretching and strengthening the spine, as well as improving posture. It is also one of the best exercises for lower back pain. Here is how to practice Bhujangasana:

  • Put your hands beneath your shoulders and lay on your stomach.
  • Keep your elbows slightly bent as you lift your chest off the floor. Inhale as you do this.
  • Look up while letting your back gently arch.
  • Hold for 20-30 seconds and then lower back down.
  • Repeat this pose 3-4 times.
  1. Salabhasana ( Locust Pose)

Salabhasana is a yoga asana that can help strengthen the back and alleviate back pain when practiced regularly. It primarily targets the muscles of the lower back, buttocks, and the posterior chain of the body. Here is how to practice Salabhasana:

  • Lie on your belly with your forehead resting on the mat or floor. Keep your legs straight and together, with your arms resting alongside your body, palms facing up.
  • Slowly lift your upper body and legs off the ground, as high as you comfortably can while maintaining balance and stability.
  • Keep Your Legs Straight and avoid bending your knees.
  • Hold for 20-30 seconds and gently lower down your chest, arms, and legs back to the mat or floor.
  • Repeat this pose 3-4 times.
  1. Supta Padangushthasana (Spine Hand to Big Toe Pose)

Supta Padangusthasana is a yoga asana that involves lying on your back and stretching one leg at a time. It helps improve flexibility in the hamstrings, hips, and lower back while also promoting balance and stability. Here’s how to practice Supta Padangusthasana:

  • Lie on your back with your legs extended.
  • Bend your right knee and pull it toward your chest.
  • Hold the toe of your leg and gently straighten your leg, bringing it toward your chest.
  • If you cannot reach out to your feet, you can loop a strap or towel around your right foot and gently straighten your leg, bringing it toward your chest.
  • Hold it for 20-30 seconds and release the leg slowly to the mat.
  • Switch the same exercise with the left leg.
  • Repeat this pose 3-4 times for each leg.
  1. Pavana Mukthasana (Wind Releasing Pose)


Pavanamuktasana is a yoga asana that can help alleviate gas and bloating while also providing a gentle stretch to the lower back and hips. This exercise also helps in burning fat around the tummy. Here’s how to practice Pavanamuktasana:

  • Begin by lying flat on your back (supine position) on a comfortable surface.
  • Extend your legs fully, with your arms resting alongside your body and palms facing down. Bend your right knee and pull it toward your chest.
  • Interlock your fingers just below your right knee. Slowly pull your right knee closer to your chest as you exhale and wrap your arms around them. Keep your left leg extended straight on the floor.
  • Hold Pavanamuktasana for 20-30 seconds. Release your left leg back on the floor.
  • Switch the same exercise with the left leg.
  • Repeat this pose 3-4 times.
  • Full Pavanamuktasana: If you want, you can do both legs together. Slowly draw both your knees to your chest as you exhale and wrap your arms around both knees. Hold it for 20-30 seconds them. Release them slowly back on the floor.
  • Repeat this pose 3-4 times.
5. Markatasana (Monkey Pose)

Markatasana is a variation of Wind-Relieving Pose that involves twisting and stretching the spine, which can help relieve tension in the back and improve digestion. Markatasana is a very suited exercise for upper back pain and a great Pilates for back pain. This pose is like Pavanamuktasana but incorporates a twist. Here’s how to practice Markatasana:

  • Begin by lying flat on your back (supine position) on a comfortable surface.
  • Extend your legs fully, with your arms resting alongside your body and palms facing down.
  • On an exhale, bend both knees and bring them towards your chest.
  • On an inhale, extend your arms out to the sides at shoulder height, palms facing down. This will create a “T” shape with your arms.
  • Exhale and lower both knees to the right side of your body and try touching the floor while keeping your shoulders grounded on the floor.
  • Turn your head to the left, gazing in the opposite direction of your knees.
  • Hold the twist for 20-30 seconds. Continue to breathe normally, bring both knees back to the center, and release the knees back to a flat supine position while keeping your arms extended outward to T.
  • On an exhale, bend both knees and bring them towards your chest. On an exhale, lower both knees to the left side while keeping your shoulders grounded on the mat.
  • Turn your head to the right, gazing in the opposite direction of your knees.
  • Hold the twist for 20-30 seconds, maintaining deep and relaxed breathing.
  • Inhale and slowly bring your knees back to the center, with your arms still extended outward.
  • Release your knees and arms, extending your legs back to the floor.
  • Repeat this cycle (twisting to the right and left) 3-4 times,

Are you doing exercise for back pain in the right way or not? Are they safe exercises for back pain? You need to be careful and observe the repercussions on your body when you start exercising. There should not be too much pain or discomfort when you are exercising.

If you have pain during exercise for back pain, reduce the number of times you exercise, reduce the speed of the exercise, and take more rest in between the exercises. Keep a check on pain after exercise. Choose effective back pain exercises.

Your back discomfort shouldn’t get worse overall because of wrong or excessive exercise. If the pain is worsening, then you need to stop that exercise for back pain.  Practicing a new exercise might occasionally result in temporary muscular soreness, which should subside soon, and it shouldn’t get any worse the next day.

CONCLUSION -The Bottom Line

Even though new studies support the use of Yoga asana as a back pain treatment, it might not be suitable for everyone. Before starting a new yoga or exercise plan, always check with your doctor. They can assist in risk identification and progress monitoring.

Preventing back pain with exercise are natural remedy for back pain.  Starting a practice at home only requires 10 minutes each day. Take good care of your back. Happy exercise for back pain😊


  1. What exercises can I do to relieve back pain?

ANS: Exercises that can help relieve back pain include gentle stretches, core strengthening exercises, and activities that promote flexibility and mobility of the spine or back. Yogasana such as

  1. Is it safe to exercise with back pain?

ANS: In most cases, yes, it’s safe to exercise with back pain, but it depends on the cause and severity of your pain. It’s essential to consult with a healthcare professional or physical therapist to determine the right exercises for your condition and to ensure you’re performing them correctly.

  1. What exercises should I avoid if I have back pain?

ANS: Avoid high-impact activities, heavy lifting, running, and exercises that involve twisting or bending your back excessively, especially if you have acute or severe back pain.

  1. Can yoga help with back pain?

ANS: Yes, yoga can be beneficial for back pain relief. Many yoga poses focus on stretching, strengthening, and improving flexibility in the back and core muscles. However, it’s crucial to practice under the guidance of a qualified yoga instructor, especially if you have specific back issues.

  1. How often should I exercise for back pain?

ANS: The frequency of exercise for back pain depends on your condition. Initially, you may start with gentle exercises a few times a week and gradually increase the frequency and intensity as your back pain improves.

  1. Can I exercise with chronic back pain?

ANS: Yes, many people with chronic back pain can benefit from regular exercise. However, it’s essential to work with a healthcare professional or physical therapist to develop a tailored exercise plan that takes your specific condition into account.

  1. What role does posture play in back pain?

ANS: Poor posture can contribute to back pain. Maintaining good posture, both while sitting and standing, can help alleviate and prevent back pain. Exercises that improve posture and strengthen the muscles that support your spine can be particularly helpful.

  1. Should I use heat or ice before or after exercising for back pain?

ANS: Heat can help relax and loosen tissues, making it a good choice before exercise. Ice can help reduce inflammation and pain, so it may be more beneficial after exercise or if you experience acute pain during exercise. However, consult a doctor for personalized advice.

  1. Can weight loss help with back pain?

ANS: Yes, losing excess weight can relieve strain on the back and reduce back pain, particularly if the pain is related to the added stress on the spine caused by excess body weight.

  1. When should I see a doctor for back pain?

ANS: You should see a doctor for back pain if it is severe, persistent, or accompanied by symptoms such as numbness, tingling, weakness in the legs, loss of bowel or bladder control, or if it follows a traumatic injury.


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