{"id":10433,"date":"2025-03-25T15:52:56","date_gmt":"2025-03-25T08:52:56","guid":{"rendered":"https:\/\/acc.vn\/en\/?p=10433"},"modified":"2026-03-10T11:41:49","modified_gmt":"2026-03-10T04:41:49","slug":"10-minute-daily-exercises-to-relieve-back-pain-at-home","status":"publish","type":"post","link":"https:\/\/acc.vn\/en\/10-minute-daily-exercises-to-relieve-back-pain-at-home\/","title":{"rendered":"10-Minute Daily Exercises to Relieve Back Pain at Home"},"content":{"rendered":"<div id=\"toc_container\" class=\"no_bullets\"><p class=\"toc_title\">Contents<\/p><ul class=\"toc_list\"><li><a href=\"#1_Relieve_back_pain_from_exercises\">1. Relieve back pain from exercises<\/a><\/li><li><a href=\"#2_10_Effective_Exercises_to_Relieve_Back_Pain_at_Home\">2. 10 Effective Exercises to Relieve Back Pain at Home<\/a><ul><li><a href=\"#21_Sphinx_Pose\">2.1. Sphinx Pose<\/a><\/li><li><a href=\"#22_Locust_Pose\">2.2. Locust Pose<\/a><\/li><li><a href=\"#23_Bridge_Pose\">2.3. Bridge Pose<\/a><\/li><li><a href=\"#24_Cobra_Pose\">2.4. Cobra Pose<\/a><\/li><li><a href=\"#25_Pelvic_Tilts\">2.5. Pelvic Tilts<\/a><\/li><li><a href=\"#26_Bird-Dog_Pose\">2.6. Bird-Dog Pose<\/a><\/li><li><a href=\"#27_Side-Lying_Leg_Lifts\">2.7. Side-Lying Leg Lifts<\/a><\/li><li><a href=\"#28_Butterfly_Stretch\">2.8. Butterfly Stretch<\/a><\/li><li><a href=\"#29_Cat-Cow_Stretch\">2.9. Cat-Cow Stretch<\/a><\/li><li><a href=\"#210_Superman_Pose\">2.10. Superman Pose<\/a><\/li><\/ul><\/li><li><a href=\"#3_Exercises_to_Avoid_for_Back_Pain\">3. Exercises to Avoid for Back Pain<\/a><\/li><li><a href=\"#4_Important_Tips_for_Exercising_with_Back_Pain\">4. Important Tips for Exercising with Back Pain<\/a><\/li><\/ul><\/div>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><b><\/b><\/p>\n<h2><span id=\"1_Relieve_back_pain_from_exercises\"><b>1. Relieve back pain from exercises<\/b><\/span><\/h2>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h2><span id=\"2_10_Effective_Exercises_to_Relieve_Back_Pain_at_Home\"><b>2. 10 Effective Exercises to Relieve Back Pain at Home<\/b><\/span><\/h2>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">These exercises are beneficial for both individuals experiencing back pain and those looking to prevent it:<\/span><\/p>\n<h3 style=\"text-align: justify\"><span id=\"21_Sphinx_Pose\"><b>2.1. Sphinx Pose<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">This pose relaxes the lower back muscles and ligaments.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your stomach with legs extended and hands on the floor, elbows pointing back.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Lift your face and chest while keeping your abdomen on the floor, looking forward.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Hold for 10\u201315 seconds, breathing steadily.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-sphinx-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10443\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-sphinx-pose.png\" alt=\"back pain relief exercise sphinx pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-sphinx-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-sphinx-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/h3>\n<h3 style=\"text-align: justify\"><span id=\"22_Locust_Pose\"><b>2.2. Locust Pose<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Strengthens weak muscles and reduces lower back pain.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your stomach, arms at your sides, and legs extended.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Inhale, lifting your legs, chest, and arms while keeping your weight on your abdomen and ribs. Keep legs straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Hold for 45 seconds to 1 minute, then lower slowly.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-locust-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10442\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-locust-pose.png\" alt=\"lower back pain relief exercise locust pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-locust-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-locust-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"23_Bridge_Pose\"><strong>2.3. Bridge Pose<\/strong><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">A great back-stretching exercise for home practice.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your back with knees bent, arms alongside your body, and palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Lift your hips and back off the floor as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Hold for 6-8 deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Exhale and gradually lower your back down.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/spinal-stretching-exercise-bridge-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10441\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/spinal-stretching-exercise-bridge-pose.png\" alt=\"spinal stretching exercise bridge pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/spinal-stretching-exercise-bridge-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/spinal-stretching-exercise-bridge-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"24_Cobra_Pose\"><b>2.4. Cobra Pose<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Relieves back pain while toning the waist area.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your stomach with hands on the floor and legs parallel.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Inhale, using arm strength to push your upper body upward.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Keep your lower body grounded, relaxing your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Hold for 1-2 minutes, repeating 4-5 times.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cobra-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10440\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cobra-pose.png\" alt=\"lower back pain relief exercise cobra pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cobra-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cobra-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"25_Pelvic_Tilts\"><b>2.5. Pelvic Tilts<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Enhances flexibility and reduces back muscle strain.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your back with knees bent and feet flat, arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Arch your lower back, pushing your belly upward. Hold for 5 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Flatten your back by pulling your belly toward the floor. Hold for 5 seconds, then relax.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Repeat 30 times daily.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/pelvic-tilt-exercise-for-back-pain-relief.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10439\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/pelvic-tilt-exercise-for-back-pain-relief.png\" alt=\"pelvic tilt exercise for back pain relief\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/pelvic-tilt-exercise-for-back-pain-relief.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/pelvic-tilt-exercise-for-back-pain-relief-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"26_Bird-Dog_Pose\"><b>2.6. Bird-Dog Pose<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Boosts flexibility in the back, arms, and legs.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Get on all fours, tightening your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Extend your right leg straight back while reaching your left arm forward, keeping them parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Hold for 5 seconds, then switch sides.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Repeat 8-12 times per side, gradually increasing duration.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/bird-dog-exercise-for-back-pain-relief.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10438\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/bird-dog-exercise-for-back-pain-relief.png\" alt=\"bird dog exercise for back pain relief\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/bird-dog-exercise-for-back-pain-relief.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/bird-dog-exercise-for-back-pain-relief-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"27_Side-Lying_Leg_Lifts\"><b>2.7. Side-Lying Leg Lifts<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Strengthens hip muscles to support the pelvis and ease lower back pain.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie on your side with legs stacked and straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Support your head with one hand, keeping your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Lift your top leg about 18 inches, keeping it straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Hold for 2 seconds, then lower. Repeat 10 times.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 5:<\/b><span style=\"font-weight: 400\"> Switch sides and perform 3 sets per leg.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-leg-lift-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10437\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-leg-lift-pose.png\" alt=\"back pain relief exercise leg lift pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-leg-lift-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-leg-lift-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"28_Butterfly_Stretch\"><b>2.8. Butterfly Stretch<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Enhances hip and thigh flexibility while relieving lower back pain.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Sit with the soles of your feet touching and knees spread apart.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Pull your heels toward your body and lean forward slightly.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Hold your feet, gently bouncing your knees up and down.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-butterfly-pose.png\"><img loading=\"lazy\" class=\"aligncenter wp-image-10436 size-full\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-butterfly-pose.png\" alt=\"lower back pain relief exercise butterfly pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-butterfly-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-butterfly-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"29_Cat-Cow_Stretch\"><b>2.9. Cat-Cow Stretch<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Strengthens the back and relieves muscle tension.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Kneel with hands on the floor and take a deep breath.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Arch your back, pulling your belly toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Slowly release, allowing your stomach to drop toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Repeat 3-5 times, doing 2 sets daily.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cat-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10435\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cat-pose.png\" alt=\"lower back pain relief exercise cat pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cat-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/lower-back-pain-relief-exercise-cat-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h3 style=\"text-align: justify\"><span id=\"210_Superman_Pose\"><b>2.10. Superman Pose<\/b><\/span><\/h3>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Improves spinal flexibility and strengthens the lower back.<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Step 1:<\/b><span style=\"font-weight: 400\"> Lie face down, arms extended forward, legs straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 2:<\/b><span style=\"font-weight: 400\"> Lift your arms and legs about 6 inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 3:<\/b><span style=\"font-weight: 400\"> Engage your core, keeping your head aligned with your spine.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 4:<\/b><span style=\"font-weight: 400\"> Stretch your limbs outward, holding for 2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Step 5:<\/b><span style=\"font-weight: 400\"> Return to the starting position and repeat 10 times.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-superman-pose.png\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-10434\" src=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-superman-pose.png\" alt=\"back pain relief exercise superman pose\" width=\"600\" height=\"337\" srcset=\"https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-superman-pose.png 600w, https:\/\/acc.vn\/en\/wp-content\/uploads\/sites\/8\/2025\/03\/back-pain-relief-exercise-superman-pose-300x169.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2 style=\"text-align: justify\"><span id=\"3_Exercises_to_Avoid_for_Back_Pain\"><b>3. Exercises to Avoid for Back Pain<\/b><\/span><\/h2>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">While exercise can help alleviate back pain, certain movements may worsen the condition and should be avoided:<\/span><\/p>\n<ul style=\"text-align: justify\">\n<li style=\"font-weight: 400\"><b>Toe Touches:<\/b><span style=\"font-weight: 400\"> This movement places excessive pressure on spinal discs and ligaments, overstretching the lower back and hamstrings, which can lead to discomfort and mobility issues.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Sit-ups:<\/b><span style=\"font-weight: 400\"> Although often thought to strengthen the core, sit-ups primarily engage the hip muscles and can strain the lumbar spine.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Leg Lifts:<\/b><span style=\"font-weight: 400\"> While beneficial for core strength, lifting both legs while lying down can aggravate lower back pain and prolong recovery.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify\"><span id=\"4_Important_Tips_for_Exercising_with_Back_Pain\"><b>4. Important Tips for Exercising with Back Pain<\/b><\/span><\/h2>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Before starting any exercise routine, individuals with back pain should consult a doctor or specialist. Here are some key considerations:<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">\u2714 <\/span><b>Warm up properly<\/b><span style=\"font-weight: 400\"> \u2013 Gentle warm-ups improve circulation and prepare muscles for movement.<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\"> \u2714 <\/span><b>Cool down after exercise<\/b><span style=\"font-weight: 400\"> \u2013 Relax for about 10 minutes in a comfortable position.<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\"> \u2714 <\/span><b>Move slowly and avoid sudden motions<\/b><span style=\"font-weight: 400\"> \u2013 Perform exercises within your limits and avoid overexertion.<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\"> \u2714 <\/span><b>Maintain consistency<\/b><span style=\"font-weight: 400\"> \u2013 Regular exercise (3-5 sessions per week, 30-60 minutes per session) helps prevent pain recurrence.<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><span style=\"font-weight: 400\"> \u2714 <\/span><b>Listen to your body<\/b><span style=\"font-weight: 400\"> \u2013 If pain worsens during or after exercise, stop immediately and seek medical advice.<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p style=\"text-align: justify\"><span style=\"font-weight: 400\">Schedule a consultation at ACC Clinic via hotline\/ Whatapp +84 946 740 066 for prompt examination and treatment by international specialists!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contents1. Relieve back pain from exercises2. 10 Effective Exercises to Relieve Back Pain at Home2.1. Sphinx Pose2.2. Locust Pose2.3. Bridge Pose2.4. Cobra Pose2.5. Pelvic Tilts2.6. Bird-Dog Pose2.7. Side-Lying Leg Lifts2.8. Butterfly Stretch2.9. Cat-Cow Stretch2.10. Superman Pose3. Exercises to Avoid for Back Pain4. Important Tips for Exercising with Back Pain A sedentary lifestyle and poor posture &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/acc.vn\/en\/10-minute-daily-exercises-to-relieve-back-pain-at-home\/\" class=\"more-link\">View more ><span class=\"screen-reader-text\"> &#8220;10-Minute Daily Exercises to Relieve Back Pain at Home&#8221;<\/span><\/a><\/p>\n","protected":false},"author":20,"featured_media":10443,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[83,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v15.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10-Minute Daily Exercises to Relieve Back Pain at Home - ACC English<\/title>\n<meta name=\"description\" content=\"Apply 10 simple back pain relief exercises at home to help you strengthen your muscles and maintain flexibility for your spine and lumbar region.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/acc.vn\/en\/10-minute-daily-exercises-to-relieve-back-pain-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10-Minute Daily Exercises to Relieve Back Pain at Home - 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