Back pain can be excruciating and can cause a lot of discomforts in your daily life. It is usually caused by poor posture, lifting heavy objects or sudden movements.

However, there are some gentle exercises that can help ease this pain, and improve your back’s flexibility and strength.

1. Hip Bridge Exercise

Lie flat on your back, knees bent and feet flat on the ground, arms to your sides, palms facing downwards. Gently lift your hips off the floor, using your glutes and hamstrings, until you create a straight line from your knees to your shoulders.

Hold for a few seconds and release back down to the floor. Repeat 10 to 15 times.

2. Knee to Chest Stretch

Lie flat on your back, legs straight. Bend one knee and place both hands behind your knee, then gently pull it towards your chest. Hold for 20 seconds and release. Repeat on the other leg.

This stretch targets your lower back and helps ease pain in the lumbar spine.

3. Cat-Cow Stretch

Get on all fours, with your wrists directly under your shoulders, and your knees directly under your hips. Round your spine towards the ceiling, tucking your chin into your chest, and hold for a few seconds.

Release and arch your spine towards the floor while lifting your head and tailbone towards the ceiling. This stretch helps to loosen your spine and improve mobility in your ribs and shoulders.

4. Spinal Twist Stretch

Lie flat on your back, arms out to your side, palms facing downwards. Bend your knees towards your chest and drop them slowly to one side, turning your head in the opposite direction. Hold for 20 seconds and switch to the other side.

This stretch helps release tension in your spine and decrease back pain.

5. Lower Back Rotation Stretch

Lie flat on your back, with your legs straight. Bend your right knee and place your foot on the floor, left leg straight. Rotate your pelvis towards the right so that your right knee touches the floor on your left side.

Keep your shoulders flat on the ground. Hold for 10 seconds and return to the starting position. Repeat on the other side. This stretch targets your lower back and hip muscles.

6. Child’s Pose Stretch

Kneel on the floor with your toes together and your knees hip-width apart. Lean forward, stretching your arms out in front of you, and bring your forehead to the ground. Hold for 20 seconds.

This stretch helps lengthen your spine and releases tension in your lower back, hips, and thighs.

7. Standing Hamstring Stretch

Stand up straight, feet hip-width apart, and then step one foot forward. Keep your front knee slightly bent, and your back leg straight. Lean forward, reaching your hands towards the floor or try to touch your toes.

Hold for 20 seconds, switch to the other leg, and repeat. This stretch targets your hamstring muscles and lower back, making them more flexible and less susceptible to strain.

8. Wall Plank Exercise

Stand facing a wall, place both hands on the wall, slightly below shoulder height. Walk your feet back until your body forms a straight line from your head to your heels. Hold for 10 to 20 seconds and then return to the starting position.

This exercise helps strengthen your lower back, abs, and glutes.

9. Cobra Stretch

Lie flat on your stomach, palms flat on the floor under your shoulders. Gently lift your chest off the floor, using your hands and arms, while keeping your hips and legs on the ground. Hold for 10 to 20 seconds and release.

This stretch targets your chest, shoulders, and strengthens your back muscles.

10. Quadruped Arm and Leg Raise Exercise

Get on all fours, with your wrists directly under your shoulders, and your knees directly under your hips. Keep your head and spine in a neutral position. Raise one arm and opposite leg up and hold for a few seconds.

Then lower back down to the starting position and repeat on the other side. This exercise targets your back muscles, improves your coordination, and strengthens your core.