5 Effective Exercises for Back Pain: Straighten Up!

5 Effective Exercises for Back Pain: Straighten Up!I sit in front of the computer for hours and hours. That’s the nature of my job. After a particular time, my back starts to hurt and to make situations worse, when I make my way back home I have to carry the load of my laptop on my shoulders. I am probably not the only one suffering from back pain because of such reasons. Research suggests that between the age group 18 to 80, most people suffer from back pain due to lifestylehabits. Doctors say that back pain can lead to problems like spondylitis, which is a condition with severe form of back and neck pain, where doctors usually ask the patients to wear a neck support to help them out.

According to Dr. Amal Ghosh, Clinical Tutor (Rtd) , N.R.S. Hospial, Kolkata, back pain is one of the most common problems that people suffer from today. “People usually face lower back pain issues than upper. The causes could involve putting a lot of pressure on the back to sitting in the same position for hours to even bad postures like slouching.” People who suffer from back pain from time to time should do spinal exercises to lower it down. If one doesn’t take proper precautions in the beginning it can lead to a lot of problems later on in life.

Here are 5 exercises that could help you overcome back pain –

1. Swimming

According to Dr. Ghosh, swimming is one of the most useful exercises that can help lower down your back pain. He says that you can start slow by doing it for a small period of time and then slowly try increasing the time. However, he advises to avoid strokes that twist your body too much. Also make sure you have a trainer with you while doing it.


Salabhasana is also known as the locust or grasshopper pose. This exercises helps in toning and strengthening the back. It also helps in achieving a good posture. According to Yogi Abhishek, Yoga Instructor, Mystic Yoga Café, Kolkata, “this exercise helps in strengthening the hip muscles  as well as decreasing lower back pain.”

Here are easy steps to do this exercise:

  • Lie on your abdomen on the ground and place your hands by your side.
  • As you inhale, lift your legs and upper torso.
  • Using your inner thighs, lift your legs upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.
  • Hold the pose for a minute. Release.

3.Bent Knee Twists  

According to Trainer Mohsin, Head Trainer, Fitness First, “a person usually suffers from back pain when the muscles and the hamstrings have become tight. To avoid this one needs to do bent knee twists. This exercise is easy to do and helps in building our glutes.”

Here are easy steps to do bent knee twists:

  • Start lying on your back with your arms out to the sides and your knees bent in the air.
  • Bring both knees to one side, hold a moment, return to neutral, then twist to the other side, hold a moment, and return to neutral and repeat.
  • Repeat this 10-12 times.

4. Bhujangasana

This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation and one of the most useful exercises for back pain, according to Art of Living.

These are the simple steps to do the exercise:

  • Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
  • Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
  • Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
  • You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.
  • Press your hips, thighs, and feet to the floor.
  • Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
  • To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

5. Pelvic Tilts

Pelvic tilts play an important role when someone experiences a back pain. Athletes usually prefer this exercise when their back is under immense pain. According to Laxmi Mondal, Trainer, Skulpt Gym, Kolkata, “Pelvic tilts strengthen the lower back muscles and reduces back pain. It also helps in strengthening the hamstring muscles.”

Here are easy steps to do a pelvic tilt:

  • Lie on your back with knees bent, feet flat on the floor.
  • Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvisrocking back.
  • Hold for 10 seconds while breathing in and out smoothly.
  • Repeat 8 to 12 times.

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