Simple Back Exercises to Ease Stiffness and Lower Back Pain

Back pain and stiffness are quite common occurrences for both..

Exercises to Ease Stiffness and Lower Back Pain

Simple Back Exercises to Ease Stiffness and Lower Back Pain

Back pain and stiffness are quite common occurrences for both the young and the old.

As the body grows, your muscles and bones will be exposed to many twists and turn with the activities that you do every day.

This brings common back pain and stiffness that can fade away with rest and proper posture.

However, there are kinds of back pain that, although the cause may not be alarming. Can become chronic and annoying because it affects your daily routine and mood.

Back pain may be a common thing but it does not mean you should endure it.

While some can be eased by rest and lying straight on your back to realign your muscles. Some may require simple therapeutic techniques that can both ease the pain and make it go away completely.

Back Pain Relief

Taking medication and pain-relieving pills are not the best choice. If anything, pain meds should be the last choice because, although it relieves the pain instantly, it can harm the kidney and other vital organs over time.

There are many back pain relief techniques out there that are used by chiropractors, massage parlors and even at home.

These techniques have been tested and proven to be effective by individuals who experience chronic back pain.

Cobra Stretch

The Cobra Stretch is one of the easiest techniques in alleviating lower back pain. This exercise also helps loosen tight muscles around the abdomen that can cause pain on the abdominal area.

In addition, the Cobra Stretch targets the lower back specifically because of the posture your body will take when doing this exercise.

To do the Cobra Stretch, lie down on your stomach with palms planted face down on either side while both legs are fully stretched out at the back. Slowly and carefully live your body using your arms while arching your lower back.

If you feel that your arms can take more and your back can be more flexible, try pushing yourself up until your arms are straightened out below you. Hold that position for at least 10 seconds and then slowly lower your body down.

You can repeat this routine 5 times per set and you can do this exercise daily to make your lower back stronger.

Inversion Table

The Inversion Table is an equipment that is making its own name in the field of back health and back pain relief.

This technique targets the spine and works by removing the pull of gravity towards the south part of the body by turning the body into an inverted position.

This allows the spine to, in simpler terms, breath and circulate oxygen and blood better.

With the right amount of oxygenation and blood flow. It helps ease lower back pain faster and prevents injuries and muscle strains that can cause back pain.

Restful Pose

The Restful Pose is a common pose used in yoga but has shown to have relieving effects for lower back pain.

Apart from that, the Restful Pose can also help to alleviate shoulder pains. This yoga pose is quite easy and one of the basics, like a fetal position but facing down.

When doing this pose, start by sitting down on your legs. Give your knees a gap distance just a little wider than your hips.

Let your toes touch behind you and let your fingers meet on your back area. Slowly fall forward until your forehead is touching the mat.

You can also extend your arms upward so it is above you while facing down. Stay in this position for about 20 seconds and repeat the routine in 3 sets.

Pelvic Tilts

Pelvic Tilts are known to target abdominal muscles but it has shown positive effects on back pain. A pelvic tilt is done be lying flat on the back and bending the knees.

Ensure that your back is straightened and flat on the floor. Start to bend your pelvis up slowly and carefully.

Stay in this position for about 10 seconds. Do this for 5 sets. The Pelvic Tilts technique is an effective way to stretch and realign back muscles and ensure that the spine gets enough blood flow.

Hamstring Stretches

A hamstring stretches it a simple and easily manageable exercise routine that can have positive effects to your back. Although it mainly targets the hamstrings and muscles in the leg area. This exercise can also help ease back pain.

To perform hamstring stretches, you will need a sturdy structure, a chair or a wall that can hold you down while doing the stretches.

Start by lying flat on your back, one leg put up against the hard chair in a straight line, while the other leg lies flat on the floor.

Slowly and carefully sit up and push your navel area towards the thigh but do not lean your middle area.

This will effectively stretch the muscles in the hamstring area and back area. Stay in this position for about 30 seconds before moving to the other leg.

Wall Sits

A Wall Sit technique is exactly what its name suggests. Using your back as the support. Position your back against the wall and stay in this position for about 30 seconds.

This technique is known to enhance quadriceps in a position that highlights two right angles of the body: the knees and the hips.

This technique helps to realign the spine and muscles that can be case lower back pain.


The Bridging technique is another lower back pain relieving exercise that also doubles as a routine to make your pelvis and legs stronger.

The bridge position is like being on an inversion table, but you are controlling the inversion of your body through this technique.

This is an excellent way to alleviate body pain because it stretches out the muscles on the lower back area and allows more blood to flow through the spine.

Start by lying on your back with your legs bent and position it to come close to your hamstring. Keep your arms relaxed on both sides of the body.

From this relaxed position, start by slowly thrusting your pelvis up gathering strength from the legs. This will move you into a tilting position.

Ensure that your back is straight and not slouched. Keep this position for 20 seconds and slowly lie back down. Repeat this routine for 3 sets

Easily Manageable

Lower back pain and stiffness is easily manageable when you know the cause and the right technique is applied to treat it.

These techniques can help ease the pain right away, and through constant practice, can remove the cause of the pain and prevent back pain from reoccurring again.

Back pain relief is a simple and easy therapy. Some can be done within the comforts of your own home.

Back pain can be caused by many different factors, including age, labor and sudden change of physical strenuous activities.

Remember, the most important factor is knowing the cause of the pain and stiffness to apply the most effective exercise to relieve back pain and stiffness.

With the right technique, you can have a healthy, strong and pain-free back regardless of your daily activities.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

Related articles