The sharp pain in the center of your body can be caused by various medical conditions or regular habits. But regardless of the cause, it can disrupt your daily routine and affect your productivity.

If you’re looking for a way to relieve the pain without resorting to pain killers, try these fifteen exercises that can provide instant relief.

1. Diaphragm Release

Lie on your back and place a tennis ball under your shoulder blade on the side that’s causing the pain. Slowly move your body until you find the tender spot, and then hold it for thirty seconds while taking deep breaths.

This exercise can release the tightness in your diaphragm and reduce the pressure on your chest.

2. Seated Forward Bend

Sit on the edge of a chair with your feet flat on the floor and your hands on your knees. Inhale deeply and lengthen your spine, and then exhale while bending forward and reaching your hands towards your feet.

Hold the pose for twenty seconds and then release. This exercise can stretch your lower back and hamstrings and improve your posture.

3. Child’s Pose

Kneel on the floor with your toes touching and your knees apart. Lower your body forward until your forehead touches the floor and your arms are stretched above your head. Hold the pose for thirty seconds and then release.

This exercise can stretch your hips, thighs, and back, and calm your mind.

4. Cobra Pose

Lie on your stomach with your hands under your shoulders and your elbows close to your body. Inhale deeply and lift your chest off the floor, straightening your arms. Hold the pose for twenty seconds and then release.

This exercise can strengthen your back and tone your abdominal muscles.

5. Cat-Cow Pose

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale deeply and arch your back while looking up. Exhale and round your spine while looking down. Repeat the sequence ten times.

This exercise can mobilize your spine and reduce tension in your shoulders, neck, and back.

6. Knee-to-Chest Stretch

Lie on your back with your legs extended and your arms by your sides. Bring your right knee towards your chest and hold it with both hands. Hold the pose for thirty seconds and then release. Repeat with your left leg.

This exercise can stretch your hips, thighs, and lower back.

7. Supine Spinal Twist

Lie on your back with your arms stretched to the sides. Bend your knees and bring them towards your chest. Lower your knees to the right side while keeping your shoulders on the floor, and hold the pose for thirty seconds. Repeat on the left side.

This exercise can release the tension in your spine and improve digestion.

8. Figure-Four Stretch

Lie on your back with your knees bent and your feet on the floor. Cross your right ankle over your left knee and hold the back of your left thigh with both hands. Hold the pose for thirty seconds and then release. Repeat with your left leg.

This exercise can stretch your hips, thighs, and glutes.

9. Wall Angels

Stand with your back against a wall and your feet about six inches away. Place your hands on the wall at the same height as your shoulders, and slowly slide them up and down while keeping your arms straight. Repeat ten times.

This exercise can improve your shoulder mobility and posture.

10. Thoracic Extension

Lie on your back with a foam roller or a rolled-up towel under your upper back and your feet flat on the floor. Interlace your fingers behind your neck and lift your chin towards the ceiling. Hold the pose for thirty seconds and then release.

This exercise can mobilize your upper back and reduce tension in your neck and shoulders.

11. Bird Dog

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your right arm and left leg while keeping your core engaged. Hold the pose for ten seconds and then switch sides. Repeat ten times.

This exercise can strengthen your back and stabilize your core.

12. Plank

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your legs behind you and come to a straight-arm plank position. Hold the pose for thirty seconds and then release.

This exercise can strengthen your core and improve your posture.

13. Leg Raises

Lie on your stomach with your forehead resting on your hands. Lift your legs off the floor while keeping your feet together and your core engaged. Hold the pose for ten seconds and then release. Repeat five times.

This exercise can strengthen your lower back and glutes.

14. Hamstring Curls

Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and extend your right leg while keeping your left foot on the floor. Bend your right knee and bring your heel towards your glutes.

Extend your right leg again and repeat ten times. Switch sides. This exercise can strengthen your glutes and hamstrings.

15. Side Plank

Start on your side with your elbow under your shoulder and your feet stacked on top of each other. Lift your hips off the floor and extend your top arm towards the ceiling. Hold the pose for thirty seconds and then switch sides. Repeat three times.

This exercise can strengthen your obliques and improve your balance.