10-Minute Daily Exercises to Relieve Back Pain at Home

A sedentary lifestyle and poor posture at work often lead to chronic back pain. However, incorporating simple yoga exercises into your routine can help alleviate discomfort and improve overall health.

1. Relieve back pain from exercises

Many people mistakenly believe that complete rest is necessary for back pain, avoiding physical activity altogether. However, prolonged inactivity can lead to muscle stiffness and reduced joint flexibility, worsening the condition.

Statistics show that over 70% of the global population experiences back pain at least once in their lifetime. Persistent or recurring pain, especially in the lower back, can significantly impact mobility and daily activities.

Dr. Wade Brackenbury, General Director of ACC Clinic and a chiropractic specialist with over 25 years of experience, emphasizes that patients should first consult a specialist to identify the root cause of their back pain. The most effective treatment combines chiropractic care with physical therapy, along with appropriate exercise to speed up recovery and prevent recurrence.

Low-impact activities like walking, cycling, swimming, and yoga can enhance spinal flexibility. Among these, yoga has gained popularity for its positive effects in alleviating back pain and improving overall well-being.

2. 10 Effective Exercises to Relieve Back Pain at Home

These exercises are beneficial for both individuals experiencing back pain and those looking to prevent it:

2.1. Sphinx Pose

This pose relaxes the lower back muscles and ligaments.

• Step 1: Lie on your stomach with legs extended and hands on the floor, elbows pointing back.
• Step 2: Lift your face and chest while keeping your abdomen on the floor, looking forward.
• Step 3: Hold for 10–15 seconds, breathing steadily.

2.2. Locust Pose

Strengthens weak muscles and reduces lower back pain.

• Step 1: Lie on your stomach, arms at your sides, and legs extended.
• Step 2: Inhale, lifting your legs, chest, and arms while keeping your weight on your abdomen and ribs. Keep legs straight.
• Step 3: Hold for 45 seconds to 1 minute, then lower slowly.

2.3. Bridge Pose

A great back-stretching exercise for home practice.

• Step 1: Lie on your back with knees bent, arms alongside your body, and palms facing down.
• Step 2: Lift your hips and back off the floor as high as possible.
• Step 3: Hold for 6-8 deep breaths.
• Step 4: Exhale and gradually lower your back down.

2.4. Cobra Pose

Relieves back pain while toning the waist area.

• Step 1: Lie on your stomach with hands on the floor and legs parallel.
• Step 2: Inhale, using arm strength to push your upper body upward.
• Step 3: Keep your lower body grounded, relaxing your shoulders.
• Step 4: Hold for 1-2 minutes, repeating 4-5 times.

2.5. Pelvic Tilts

Enhances flexibility and reduces back muscle strain.

• Step 1: Lie on your back with knees bent and feet flat, arms at your sides.
• Step 2: Arch your lower back, pushing your belly upward. Hold for 5 seconds, then relax.
• Step 3: Flatten your back by pulling your belly toward the floor. Hold for 5 seconds, then relax.
• Step 4: Repeat 30 times daily.

2.6. Bird-Dog Pose

Boosts flexibility in the back, arms, and legs.

• Step 1: Get on all fours, tightening your abdominal muscles.
• Step 2: Extend your right leg straight back while reaching your left arm forward, keeping them parallel to the floor.
• Step 3: Hold for 5 seconds, then switch sides.
• Step 4: Repeat 8-12 times per side, gradually increasing duration.

2.7. Side-Lying Leg Lifts

Strengthens hip muscles to support the pelvis and ease lower back pain.

• Step 1: Lie on your side with legs stacked and straight.
• Step 2: Support your head with one hand, keeping your core engaged.
• Step 3: Lift your top leg about 18 inches, keeping it straight.
• Step 4: Hold for 2 seconds, then lower. Repeat 10 times.
• Step 5: Switch sides and perform 3 sets per leg.

2.8. Butterfly Stretch

Enhances hip and thigh flexibility while relieving lower back pain.

• Step 1: Sit with the soles of your feet touching and knees spread apart.
• Step 2: Pull your heels toward your body and lean forward slightly.
• Step 3: Hold your feet, gently bouncing your knees up and down.

2.9. Cat-Cow Stretch

Strengthens the back and relieves muscle tension.

• Step 1: Kneel with hands on the floor and take a deep breath.
• Step 2: Arch your back, pulling your belly toward your spine.
• Step 3: Slowly release, allowing your stomach to drop toward the floor.
• Step 4: Repeat 3-5 times, doing 2 sets daily.

2.10. Superman Pose

Improves spinal flexibility and strengthens the lower back.

• Step 1: Lie face down, arms extended forward, legs straight.
• Step 2: Lift your arms and legs about 6 inches off the floor.
• Step 3: Engage your core, keeping your head aligned with your spine.
• Step 4: Stretch your limbs outward, holding for 2 seconds.
• Step 5: Return to the starting position and repeat 10 times.

3. Exercises to Avoid for Back Pain

While exercise can help alleviate back pain, certain movements may worsen the condition and should be avoided:

• Toe Touches: This movement places excessive pressure on spinal discs and ligaments, overstretching the lower back and hamstrings, which can lead to discomfort and mobility issues.
• Sit-ups: Although often thought to strengthen the core, sit-ups primarily engage the hip muscles and can strain the lumbar spine.
• Leg Lifts: While beneficial for core strength, lifting both legs while lying down can aggravate lower back pain and prolong recovery.

4. Important Tips for Exercising with Back Pain

Before starting any exercise routine, individuals with back pain should consult a doctor or specialist. Here are some key considerations:

✔ Warm up properly – Gentle warm-ups improve circulation and prepare muscles for movement.
✔ Cool down after exercise – Relax for about 10 minutes in a comfortable position.
✔ Move slowly and avoid sudden motions – Perform exercises within your limits and avoid overexertion.
✔ Maintain consistency – Regular exercise (3-5 sessions per week, 30-60 minutes per session) helps prevent pain recurrence.
✔ Listen to your body – If pain worsens during or after exercise, stop immediately and seek medical advice.

Timely examination and proper treatment are essential for managing back pain effectively. If discomfort persists or worsens, consulting with specialists is recommended for the best treatment approach.

Schedule a consultation at ACC Clinic via hotline/ Whatapp +84 946 740 066 for prompt examination and treatment by international specialists!