5 Exercises for Back Pain That Would Make You Sit For a Longer Time

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Today, nearly 70% of people sit continuously for long hours due to their work schedules. Therefore, having back pain has become a common problem noticed in people of all ages. The major cause of back pain is the wrong posture and sometimes pulled muscles.

Sleeping in the wrong posture can also give you back pain. However, doing several exercises for back pain can strengthen your back and give you relief. According to studies, lower back stretches or exercises increase blood flow, reduce stiffness, and thus boost up the healing process. 

If you are having back pain and looking for ways to relieve it, then below are a few back pain exercises that would free you from unbearable pain. 

These Exercises for Back Pain Would Give You Relief in a Week

1. Full Body Roll up

image source: prevention

It is an excellent lower back pain exercise that strengthens the back and hamstrings. It is a pilates exercise and focuses on overall health. Furthermore, it sculpts your abs and improves flexibility. 

Steps to do Full Body Roll Up

  1. Lay down on the mat in a resting position and extend your arms overhead.  
  2. Lift your arms and inhale. Touch your toes without folding knees.
  3. Exhale as you lift your hands from the toe. Roll your body in a way that it makes a curve C. 
  4. Do this exercise at least 5-7 times to get relief. 

If you find Full Body Roll Up exercise challenging, then have someone to hold your ankles. You can also grab resistance bands around your legs. It will make it easier for you to bend more. Make sure that you donโ€™t bend legs while stretching hands towards toes. 

2. Glute Bridge (Setu Bandhasana)

image source: vision quest coaching

If you spend most of your time sitting, the Glute Bridge exercise is best to strengthen glute muscle. It improves hip mobility, increases chain strength, and performance.

Steps to Do Glute Bridge

  1. Lie on the floor/mat with knees bent at 90 degrees. Make sure that you keep feet flat on the floor and hands by your sides.
  2. Now, lift your hips off the ground in a way that hips, shoulders, and knees make a straight line. 
  3. Do not rush, take your time, and do this exercise for 8-10 times to relieve pain. 

Several variations like single-leg glute bridge and hamstring curl with glute bridge are recommended by experts to reduce back pain.

3. Cat-Cow Stretch (Chakravakasana in Yoga)

image source: VeryWell Fit

Cat Cow stretch or better known as Chakravakasana is another great posture to get rid of lower back pain. It stretches the spine, neck, and increases coordination.

Steps to Do Cat-Cow Stretch

  1. To begin with, Cat-Cow Stretch, make a table pose. Start on your knees and hands. Make sure that your knees lie under your hips.
  2. As you inhale, lift your sit bones upward and press your chest forward. Relax your shoulders and look ahead. Hold the position for 5 secs.
  3. As you exhale, round your spine outward, and draw your pubic bone forward. Release your head and relax. 
  4. Repeat this exercise 5 times for better results. 

Also Read: 5 Dry Cough Remedies that Give Instant Results

4. Bird Dog | Hands and Knees Balance

image source: Verywell Fit

Bird Dog exercise strengthens the core and targets on lower back and thigh muscles. It is a bodyweight floor exercise and can be done anywhere. 

Steps to Do Bird Dog

  1. To begin with, Bird Dog exercise starts with a tabletop position. Place knees under your hips and hands under your shoulders.
  2. Raise left arm and right leg together, while keeping your hips and shoulders parallel to the floor.
  3. Stretch your body and look down at the floor. Hold the position for 5-7 seconds.
  4. Relax and repeat the same with the opposite leg and arm. 

5. Downward Dog (Adho Mukha Svanasana)


It is one of the most recognized yoga poses for lower back pain. It stretches the hamstrings and strengthens the leg and back. Furthermore, it strengthens the abdominal muscles and stabilizes the spine.

Steps to Do Downward Dog Pose

  1. For downward dog pose, you have to make an inverted V. Keep your wrist underneath your shoulder and knees underneath hips. Make sure that you straighten legs and lift your hips. 
  2. Spread your palms and turn your toes under. 
  3. Next, pull your upper body. Donโ€™t forget to keep legs stretched and hands and toes on the floor. 
  4. Now, release while coming back to normal position.

Final Words

Gone are the days when people used to do household chores by themselves. Today, you have washing machines and other devices that reduce human efforts. Thus, the problem of weakening muscles and bones is common.

Lower back pain is a painful condition. In any case, doing regular exercises for back pain is helpful and can be done without equipment anywhere. So, if you have no option other than sitting for long hours, then do these back pain exercises to sit for a longer time.

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About Mayuri Gangwal

I am a content creator, a coffee lover (for me anytime is coffee time), music lover ( I am learning classical music), and a freelancer. I have over 5 years of experience in creating content for several niches, including gaming, technology, Bollywood, health, travel, and more. To get in touch, please feel free to drop me a line at mayurigangwal@yahoo.co.in
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11 thoughts on “5 Exercises for Back Pain That Would Make You Sit For a Longer Time

  1. Above all exercises is result-oriented for back workout….and you have explained in a good manner with pictures…liked it!

  2. I really need this … after pregnancy I am facing this problem.. even had physiotherapy also but still sometimes get pain .. I hope this information helps

  3. This is very helpful tips for all… Especially for me I work for long hours in sitting position. So I need this.. thanks ๐Ÿ˜Š

  4. Some of them are good for me and I do them daily, and some of them, unfortunately, I can’t just yet… It’s so important to know where we are in our recovery and what is good for us.

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