Back pain is one of the most common reasons people miss work, stop exercising, or reach for painkillers. Whether it’s from sitting too long, lifting poorly, or just stress, your back takes the hit. But here’s the good news: movement is medicine. These five easy exercises can help relieve pain, improve posture, and keep your spine happy.
- Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis. Repeat 10 times. This loosens up your spine and eases tension. - Child’s Pose
From a kneeling position, sit back on your heels, reach your arms forward, and rest your forehead on the ground. Breathe deeply and hold for 30–60 seconds. A gentle stretch for your lower back and hips. - Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then slowly lower. Do 2 sets of 10–15 reps. Strengthens the glutes and supports your lower back. - Knee-to-Chest Stretch
Lie on your back and pull one knee to your chest, keeping the other leg bent or straight. Hold for 20 seconds and switch sides. A gentle release for the lower back and hips. - Bird Dog
On hands and knees, extend your right arm and left leg straight out. Hold for 5 seconds, then switch sides. Do 10 reps each side. Great for core stability and spinal control.
Consistency is key. These movements, done daily, can make a big difference in how your back feels throughout the day. If your pain is sharp, persistent, or radiates down the legs—see a professional for a proper diagnosis.
Your back’s got your support—now it’s time you support your back! 💪🧘♂️
