Back pain is a common ailment that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or underlying conditions, chronic back pain can significantly impact your daily life. Fortunately, incorporating simple exercises into your routine can help alleviate discomfort, improve flexibility, and strengthen your back muscles. Here are some easy-to-follow exercises for back pain that you can do at home.

This yoga pose gently stretches your lower back, promoting relaxation and flexibility.

· Start on your hands and knees, with your knees slightly apart.

· Sit back onto your heels and extend your arms forward on the floor.

· Rest your forehead on the mat and hold the position for 20–30 seconds, focusing on deep, even breaths.

· Repeat 3–5 times.

The cat-cow stretch is excellent for relieving tension in your spine and increasing mobility.

· Begin on your hands and knees in a tabletop position.

· Inhale as you arch your back, lifting your head and tailbone toward the ceiling (cow pose).

· Exhale as you round your spine, tucking your chin and tailbone (cat pose).

· Move between these positions slowly for 1–2 minutes.

Pelvic tilts help strengthen your lower back and core muscles.

· Lie on your back with your knees bent and feet flat on the floor.

· Tighten your abdominal muscles and gently press your lower back into the floor.

· Hold the position for 5–10 seconds, then release.

· Perform 10–15 repetitions.

This exercise targets the glutes, hamstrings, and lower back, providing essential support for your spine.

· Lie on your back with your knees bent and feet hip-width apart.

· Press through your heels as you lift your hips off the ground, forming a straight line from your shoulders to your knees.

· Hold for a few seconds, then slowly lower your hips back down.

· Repeat 10–15 times for 2–3 sets.

This stretch helps release tension in the lower back and promotes flexibility.

· Lie on your back with your legs extended.

· Bring one knee toward your chest, holding it with both hands.

· Hold the stretch for 20–30 seconds, then switch legs.

· Repeat 3 times on each side.

This exercise enhances balance and strengthens your back and core.

· Start in a tabletop position on your hands and knees.

· Extend your right arm forward and your left leg back, keeping your back flat.

· Hold for a few seconds, then return to the starting position.

· Alternate sides for 10–12 repetitions per side.

Struggling with chronic back pain? At Virginia’s Physical Therapy, our expert team specializes in personalized care to help you regain mobility and strength. From orthopedic rehabilitation to sports physical therapy, we provide effective, science-backed solutions tailored to your needs.