Whether you have chronic back pain or develop one-off instances of backache after you strain it in some way, exercise can be a great way to get back on track. We’ve rounded up some of the most effective ways for you to help ease back pain and strengthen the back with exercise.

They’re all possible to do at home and don’t require any special equipment. As a safety measure, always check with your doctor or physiotherapist before starting any new exercise routine. If you feel any pain while doing any exercise, stop immediately.



5 Back Exercises You Can Do Sitting/Standing

These exercises are discreet and can even be done while you are at work in an office.

  • Shoulder blade squeeze: Sit on a stool or chair that doesn’t have arms. Ensure you sit maintaining good posture. Now pull your shoulder blades back towards each other. Hold them together for 5 seconds. Relax. Do this 3-5 times.
  • Seated lower back rotational stretch: Do this exercise also on the same stool or armless chair. Begin by crossing your right leg over the left one. Now brace the left elbow against the outer side of your right knee. Twist and stretch your body to the side to enable this bracing. Hold this for 10 seconds. Now do the same movement by crossing the left leg over the right, bracing the right elbow against the outside of the left knee. Twist and stretch. Do this stretch 3-5 times.
  • One leg stand: Stand facing a wall. Hold something for added support if you feel a little off-balance. Now bend your leg behind you bringing it up towards your buttocks. Hold your ankle with your hand. Stay in this position for 5 seconds. Release and return to standing. Do this thrice on each leg.


  • Head, arms, and trunk rotation: Stand with your feet hip-distance apart. Stretch your arms out in front of you at shoulder level. Turn your shoulders, arms, and head to one side as far as you can go, ensuring that your hips do not twist at all (your hips must remain facing forward throughout the exercise). Repeat on the other side. Do this 10 times.
  • Upright rowing: Stand upright with your arms to your sides. Inhale, raising your hands so they are just below your chin with your elbows up as close to your head as possible to simulate a vertical rowing motion. Your arms will form a V shape with elbows bent and the junction of the V just below your chin. Bring your arms back to your sides, exhaling as you do. Do this 10 times.

5 Back Exercises To Be Done On The Floor

These back exercises can be done wherever you get enough space to lie down comfortably on the floor. Use a yoga mat or a rug below you for comfort.

  • Knee-to-chest Stretch: Lie down on your back with your knees bent. Bring one knee up to your chest at a time, pulling gently in for about 5 seconds. Repeat on the other side. Do this set 5 times.
  • Bridge: Lie down with knees bent so that your heels touch the floor. Push them into the mat/floor and squeeze your buttock muscles as you raise your hips off the ground. Continue until your knees, hips, and shoulders are all in one line raised up off the floor. Hold this pose for 6 seconds and then slowly lower your hips back down. Take a 10-second rest break. Repeat 8-12 times. Take care not to arch the lower back when you lift your hips – engaging your abdominal muscles can help.
  • Cat Stretch: Get down on all fours with hands and knees on the ground, like a cat. Slowly arch the back and picture yourself pulling your abdomen up to the ceiling. Next, gently release your back and abdomen down in the direction of the floor. Finally, return to the original neutral position. Do this 3-5 times.
  • Lower back rotational stretch/Back Stretch: For this, just lie down on a mat with your hands folded behind your head, elbows out. Bend your knees and roll your knees to one side, one will be over the other in this motion. Your upper torso must remain centred and not turned. Hold for 10 seconds. Now roll the knees to the other side. Repeat 3 times.
  • Pelvic Tilt: Lie on your back, feet flat on the floor, knees bent. Tighten your abdominal muscles, you should feel them flattening your back into the floor. Hold this pose for 5 seconds. Do this exercise 5 times.

Get A Pain Relief Gel And Spray

You may still experience some back pain until your back muscles and core are adequately strengthened. For immediate pain relief, a back pain gel can help. Omingel pain relief gel, a topical treatment, is an effective way to get respite from a bad backache – just apply it to the part of the back that’s hurting and it will start easing the inflammation, aches, and pain almost right away. Omnigel is available as both pain relief gel and spray, so you can choose whichever suits you.

Find out more about why Omnigel could be the solution to your back pain problems.

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