Back pain can be debilitating and can interfere with your daily activities. Fortunately, there are exercises you can do to relieve the pain and improve your back’s flexibility, strength, and endurance.

The following are the top 5 back pain relief exercises:.

1. Pelvic Tilt

The pelvic tilt exercise focuses on strengthening the muscles in your lower back and abdomen. Here are the steps:.

Start by lying on your back with your knees bent and your feet flat on the floor.
Keep your back in a neutral position; this means that your lower back is not overly arched or pressed into the floor.
Slowly tighten your lower abdominal muscles, flattening your back against the floor underneath you.
Hold the contraction for a few seconds, then release.
Repeat the exercise for a few minutes, gradually building up the time you hold the contraction.

2. Bridges

The bridge exercise strengthens the muscles in your buttocks, lower back, and core. Here are the steps:.

Start by lying on your back with your knees bent and your feet flat on the floor.
Keep your arms to your sides, palms facing down.
Slowly lift your buttocks and lower back off the floor, so your body forms a straight line from your knees to your shoulders.
Hold the position for a few seconds, then slowly lower your buttocks back to the floor.
Repeat the exercise for a few minutes, gradually building up the number of repetitions you do.

3. Knee-to-Chest

The knee-to-chest exercise stretches the muscles in your lower back and buttocks. Here are the steps:.

Start by lying on your back with your knees bent and your feet flat on the floor.
Slowly bring one knee up to your chest, using your hands to pull your knee as close to your chest as possible without causing pain.
Hold the stretch for 20 to 30 seconds, then slowly release.
Repeat the exercise with your other leg.
Alternate between legs for a few minutes.

4. Cat and Cow Stretch

The cat and cow stretch is a yoga pose that can help stretch and strengthen the muscles in your back. Here are the steps:.

Start on your hands and knees, making sure your wrists are directly under your shoulders and your knees are directly under your hips.
As you breathe in, slowly arch your back and lift your head and tailbone toward the ceiling; this is the cow pose.
As you exhale, round your spine and tuck your chin into your chest, bringing your head and tailbone toward the floor; this is the cat pose.
Repeat the sequence for a few minutes, gradually building up the number of repetitions you do.

5. Wall Sits

The wall sit exercise strengthens the muscles in your lower back, buttocks, and thighs. Here are the steps:.

Start by standing with your back against a wall, with your feet shoulder-width apart.
Slowly slide down the wall until your knees are bent at a 90-degree angle and your thighs are parallel to the floor.
Hold the position for 20 to 30 seconds, then slowly stand back up.
Repeat the exercise for a few minutes, gradually building up the time you hold the position.

Conclusion

These exercises are effective in reducing back pain and can be done in the comfort of your own home. They can also help prevent back pain, improve your posture, and increase your overall physical health.

Remember to consult your doctor before starting any exercise program, especially if you have chronic back pain or other health conditions.