Back pain is a common problem that affects millions of people around the world. It can be caused by a variety of factors, including poor posture, muscle imbalances, and injury.

While medication and physical therapy can help alleviate back pain, exercise is one of the most effective ways to provide immediate relief. Here are ten exercises that you can do to help alleviate back pain:.

1. Cat-Cow Stretch

The cat-cow stretch is an excellent exercise for stretching the muscles in your back, especially if you suffer from lower back pain. To perform this exercise, get down on your hands and knees and arch your back up towards the ceiling while exhaling.

Then, inhale and lower your back towards the ground while bringing your head up towards the ceiling. Repeat this exercise several times.

2. Child’s Pose

The child’s pose is another effective exercise for stretching the muscles in your back. To perform this exercise, start on your hands and knees, and then sit back onto your heels while reaching your arms forward.

Keep your head down and hold the pose for several breaths.

3. Pelvic Tilt

The pelvic tilt is a simple exercise that can help alleviate lower back pain. To perform this exercise, lie flat on your back with your knees bent and your feet flat on the ground.

Then, tighten your abdominal muscles while flattening your lower back against the floor. Hold for several seconds and then release.

4. Seated Twist

The seated twist is a great exercise for improving spinal mobility and relieving tension in the back. To perform this exercise, sit on the floor with your legs straight out in front of you.

Bend your right knee and place your foot flat on the floor on the outside of your left knee. Then, twist your torso to the right while placing your left hand on your right knee and your right hand on the floor behind you. Hold for several breaths and then switch sides.

5. Cobra Stretch

The cobra stretch is a yoga pose that can help stretch the muscles in your lower back. To perform this exercise, lie flat on your stomach with your hands under your shoulders.

Use your arms to lift your torso off the ground while keeping your hips and legs on the floor. Hold for several breaths and then release.

6. Knee-to-Chest Stretch

The knee-to-chest stretch is an excellent exercise for stretching the muscles in your lower back and hips. To perform this exercise, lie flat on your back with your knees bent and your feet flat on the ground.

Then, bring one knee towards your chest while keeping the other foot on the ground. Hold for several breaths and then switch sides.

7. Bird Dog

The bird dog exercise is a great exercise for strengthening your core and improving spinal stability. To perform this exercise, start on your hands and knees with your back straight.

Then, lift your right leg off the ground and extend it behind you while lifting your left arm off the ground and extending it in front of you. Hold for several breaths and then switch sides.

8. Plank

The plank is a great exercise for strengthening your core and improving spinal stability. To perform this exercise, start in a push-up position with your arms straight and your feet hip-width apart.

Tighten your abdominal muscles and hold the position for several seconds.

9. Hamstring Stretch

Tight hamstrings can contribute to back pain, so stretching these muscles is important. To perform this exercise, sit on the floor with your legs straight out in front of you. Then, bend forward at the waist while reaching towards your toes.

Hold for several breaths.

10. Wall Angels

Wall angels are a great exercise for improving posture and relieving tension in the back. To perform this exercise, stand with your back against a wall and your arms at your sides.

Then, slowly raise your arms up towards the ceiling while keeping your back and elbows against the wall. Hold for several seconds and then slowly lower your arms back down.