Back Pain Can Make Daily Life Hard
If you are dealing with back pain, gentle movement and simple stretches may help. Still, not every exercise is a good choice when your back already feels sore.
For an achy back, these 5 trainer-approved moves are gentle, low-impact, and require no equipment. They are designed to help you stay mobile and active without putting extra strain on areas that are more prone to pain.
What May Be Causing Your Back Ache
Back pain can feel like an ongoing part of modern life.
Even places that seem comfortable, like an office chair that leans forward or a soft couch that sinks, may not help with back pain. Sitting too long can leave your back feeling stiff and sore. Doing too many reps of sit-ups and crunches can also lead to a major back ache.
A Simple Way to Support Relief
A back pain stretch plan may help by supporting the core and the muscles that stabilize the spine while also easing back aches.
Below are 5 gentle exercises to try.
1. Deep Squat and Mobility Flow
- Lower into as deep a squat as you can while keeping your back straight and your heels on the floor.
- At the bottom of the squat, place your hands near your feet.
- Slowly straighten your legs as if you are rising to stand.
- Keep your hands on the floor as your legs straighten.
- You should feel a stretch through your hamstrings, spine, and hips.
- Hold for a few seconds.
- Stand all the way up and repeat 10 times.
- Try to gain a little more depth and mobility with each rep.
2. Cat and Cow
- Start on the floor with both hands and both knees down.
- Let your lower back sag while lifting your head and neck upward.
- Hold for 30 seconds.
- Then reverse the movement by arching your back and tucking your chin toward your chest.
- Hold again for 30 seconds.
- Continue this pattern until you complete 4 reps in each direction.
- Perform this series once per day.
3. Torso Rotation
- Lie on your back.
- Place your feet on the floor about hip-width apart.
- Keep your knees pressed together and your heels touching.
- Extend your arms out to your sides so your body forms a T.
- Press your palms into the floor for greater stability.
- Squeeze your glutes, brace your abs, and slowly bring your legs to one side, led by your left knee.
- Your legs should reach about a 45-degree angle, with your right leg on top.
- You should feel the twist through your torso and a stretch in your lower back and glutes.
- Lower your legs as close to the ground as possible without letting your thoracic spine or hips lift off the floor.
- If your hips come off the ground, the stretch becomes less effective.
- For more challenge, try to keep your tailbone and right shoulder touching the mat too.
- Stay in the position for at least 30 seconds.
- Repeat on the other side.
4. Wall Angel
- Stand with your head, back, buttocks, and heels against a wall.
- Keep your neck in a chin tuck position the entire time.
- Place your arms and the backs of your hands on the wall in a W shape.
- From there, slide your arms up and down the wall as far as you can without losing contact.
- During the movement, keep the back of your head, your back, your buttocks, your heels, your elbows, and your hands touching the wall.
5. Wall Squat
- Stand with your back pressed against a wall.
- Keep your feet shoulder-width apart.
- Lower down until your knees are bent at a 90-degree angle.
- Do not let your knees go past your toes.
- Keep your weight evenly distributed through both feet.
- Create stability, keep your back straight, and avoid curving your lower back.
- Engage your core and hold the position for 30 to 60 seconds.
Gentle Movement for Back Pain Relief
When back pain comes from too much sitting or too many repetitive core exercises, low-impact stretches and controlled movements can be a helpful way to stay active. These exercises are gentle options that support mobility without needing any equipment.
Consult a healthcare professional before making changes.
