7 exercises to help relieve back pain quickly

Back pain is a common problem that can make even simple daily tasks difficult. It can be caused by poor posture, sitting for long periods of time, or muscle tension. Some simple exercises can help relieve back pain.

Here are some exercises that help stretch, improve flexibility and promote better posture, which can help relieve back pain.

1. Child's Pose Helps Relieve Back Pain

This is a gentle yoga pose that stretches the lower back, hips and spine, lengthens the spine, relieves stress and improves flexibility, promotes relaxation which helps relieve back pain.

How to do:

Kneel on the floor, big toes touching, knees wide apart.
Sit on your heels, reach your arms forward, forehead touching the floor.
Relax for 30 seconds to 1 minute, breathing deeply.

2. Cat-cow pose reduces back pain

This simple movement increases spinal flexibility, stretches and strengthens back muscles, relieves back pain, and may prevent future back pain.

How to do:

Start on all fours on the floor, making sure your wrists are directly under your shoulders and your knees are directly under your hips. Your spine should be a straight line from your shoulders to your hips.
Inhale, push your butt up, arch your back, open your chest, and lift your head toward the ceiling without moving your neck (cow pose).
Exhale, round your back, pull your stomach in, tighten your hips, and tuck your chin into your chest (cat pose).
Repeat the pose and breathe properly, continue for 5-10 breaths. After the last exhale, bring the spine back to a neutral position.

3. Pelvic tilt

This exercise strengthens the core, provides better support for the lower back, improves stability, reduces stress on the spine, and relieves pain from weak muscles.

How to do:

Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and tilt your pelvis upward.
Hold for 5 seconds, then relax.
Repeat 10–15 times.

Pelvic tilt position.

4. Stretch from knee to chest

This move gently stretches the lower back muscles and relieves tension in the hips and spine, improving blood circulation and speeding up muscle recovery.

How to do:

Lie on your back with your legs straight.
Bend one leg, bring the knee toward the chest, hold with both hands, hold for 20–30 seconds, then switch legs.
Repeat 2–3 times on each side.

Stretch from knees to chest.

5. Bridge Pose

This exercise targets the glutes, lower back, and core, helping to support the spine, stabilize the lower back, and relieve pain. Additionally, the pose reduces pressure on the spine and improves posture.

How to do:

Lie on your back on the floor, place your hands on the floor parallel to your body, bend your knees, and place the soles of your feet on the floor.
Squeeze your glutes and abs before pushing your body up, forming a straight line from your knees to your shoulders.
Tighten your core and breathe deeply.
Hold for 20 - 30 seconds, then lower back to starting position.
Repeat the movement about 10 times.

Bridge pose.

6. Sitting spinal twist

This gentle twisting motion helps improve spinal flexibility and relieve stiffness, especially for those who sit for long hours. Twisting helps stretch the muscles of the spine and lower back, reducing discomfort caused by stiffness.

How to do:

Sit on the floor with both legs stretched out.
Bend your right knee and place your foot on your left thigh.
Place your right hand behind you and use your left elbow to gently twist your body to the right.
Hold for 20–30 seconds, then switch sides.

Sitting spinal twist.

7. Standing Hamstring Stretch

Tight hamstrings can pull on your lower back, leading to pain. This stretch helps loosen those muscles, relieving pain. Hamstring stretches relieve tension in your lower back, improving posture and flexibility.

How to do: