Top 5 exercises for back pain: Although you may feel like resting, movement is beneficial to your back. Low back pain might make it difficult to go about your regular routine. Strengthening activities have been demonstrated to be useful in the treatment of low back pain in studies. Lower back pain exercises can help you strengthen your back, abdomen, and leg muscles. They provide back pain relief by supporting your spine. Before engaging in any back-pain-relieving workout, consult your doctor. Some workouts may not be suggested or even dangerous depending on the reason and severity of your pain. Here are the best 5 workouts that will aid you to relieve your back pain-

Top 5 exercises for back pain


Partial crunches might serve to strengthen the muscles in your back and abdomen. Lie on your back with your knees bent and your feet flat on the mat. Put your hands behind your neck or fold your arms over your chest. Raise your shoulders off the floor and tighten your core muscles. As you raise your shoulders, exhale. Never use your arms to bring your neck off the ground or to lead with your elbows. Pause for a second before lowering yourself back down. Repeat the steps 8–12 times or more. Furthermore, Excessive tension on your low back can be avoided with proper form. 


The gluteus maximus is the buttocks’ largest muscle. It’s one of the body’s most powerful muscles. It controls hip mobility, including squats and other hip extension exercises. Back discomfort can be caused by stiffness in the gluteus muscles. This is due to the fact that they serve as essential absorbers of the hips and lower back during activities such as walking.

Lie on the floor, hip-width apart, with your feet flat on the ground. Press your feet onto the ground with your arms by your sides as you gently elevate your buttocks off the floor until your body is in one straight line. Keep your shoulders pressed toward the floor. Hold the position for 10 to 15 seconds. Lower yourself and repeat 15 times more.

Wall Sit

Lean back till your back is flush on the wall, stand 10 to 12 inches from the wall. Push down yourself until your knees are slightly bent and your lower back is pressed against the wall. Hold for a count of ten before sliding back up the wall with care. Rep 8–12 times more.

Bird Dog

Begin by tightening your abdominal muscles and kneeling on your knees and hands. Raise one leg behind you and lengthen it. Maintain a level hip position. Change to the other leg after 5 seconds of holding. Perform 8 to 12 times for each leg, and strive to hold each lift for longer periods of time. For each round, try raising and extending your opposing arm. This workout is an excellent approach to learning how to keep your low back stable while moving your arms and legs. Furthermore, don’t let your lower back muscles slump throughout this exercise. Only elevate the limbs to a height that allows you to retain a low back posture.

Pelvis Tilt

Lie down on your back with your knees bent and your feet flat on the ground. Brace your stomach by contracting it as if you’re about to take a punch. Your back will press into the floor, while you slightly tilt your pelvis and hips up and swing back. Continue for 10 seconds while breathing gently in and out. Repeat 8–12 times more.

Bottom Line

Back strengthening exercises are a great technique to keep low back pain at bay. Increased core muscular strength improves stability, reduces the risk of injury, and improves function. Squatting down to pick up objects and other daily chores can help reduce low back pain and muscle cramps. Start implementing these easy, no-equipment workouts (top 5 exercises for back pain) into your regular routine today, and you’ll enjoy the benefits in the coming years.