How to Relieve Back Pain at Home

how to relieve back pain at home

I you battle with back pain, here is how to relieve back pain at home with some simple exercises. Back pain is a terrible thing to live with and I wouldn’t wish it on my worst enemy, but here are some exercises that may help you, which are a combination of Yoga and Pilates.

Back pain is usually caused by years of bad posture, a bad injury or imbalances in the body, where one side is stronger than the other.

This advice on how to relieve back pain at home is by no means an instant cure to back pain, but over time your back will definitely improve. These exercises are mostly targeted to the most common back pain – lower back pain.how to relieve back pain at home


Lie on your back and bring your knees up to your chest to stretch your back. Without putting your feet on the floor, keep one leg pulled up to your chest and cross the other leg over the one that is pulled to your chest, so that your ankle is touching your shin just below your knee. Hold the stretch for ten to fifteen seconds and switch legs. Many people teach a stretch that merely brings the legs to the chest while you’re lying on your back, but crossing the one leg over the other gives a much better stretch.

Spinal Twist

Start in a sitting position with both legs straight in front of you and your hands on the floor. Bend one leg at the knee and cross it over the other, so that the ankle of your bent leg touches the thigh of your resting leg. Lean to one side as far as you can without lifting your hands from the floor. Hold the stretch for ten to fifteen seconds, then stretch to the other side. Then twist to one side gently as far as you can without lifting the hips, and then to the other. Many traditional stretching programs teach you to lean forward to stretch, but this is a better way to stretch the lower back without any tension.


Bridging is a brilliant exercise for stretching the hip flexors, and strengthening the core muscles of the lower back and buttocks. It is done by lying on the back with feet and arms flat on the floor with the legs bent close to your bottom.  Gently lift the pelvis into the air, holding for a few seconds. When lowering the bottom to the floor try and roll down gently through each vertebrae of your spine.

The Cat

The cat stretch begins on all fours with the knees and hands on the ground. Rounding and then relaxing the back, while inhaling and exhaling, strengthens the back and abdominal muscles. When you round up, think of pulling your belly button up towards your spine. Round from the lower spine through to the upper spine and try to keep the shoulders relaxed. Go back to neutral spine starting with the lower back first.

How to Relieve Back Pain at Home With Other Exercises

Depending how bad or chronic your back pain is, other aerobic exercises such as cycling, walking and swimming will also help to reduce pain.

If you need to do more, try out a Yoga or Pilates class, as the stretching and core work will go way to strengthen the core and put less strain on the back.


For more great exercises for entrepreneur health, click here.


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