14 exercises that will help to get rid of back pain

Anyway, how old are you. Almost every person on this planet once or more have experienced unpleasant pain in the lower back. Here are 14 exercises that will help make it a lot easier.

If the pain grows daily, then you should definitely see a doctor. As prophylaxis it is possible to choose two or three exercises from the list and do them regularly. But in any case, the wrong choice of exercises can only harm, and we urge you not to solve all their problems self-medicate.

Inversion table

exercise inversion table

The inversion table is a great way to stretch the muscles of the back due to the force of gravity. If you experience intermittent back pain, buy this Desk will be the best investment.

The posture of the snake

Snake pose — this pose of yoga, which will serve as a good preventive exercise for the back. Make sure to keep the feet together, and drag shoulder up as much as possible.

Lumbar twisting

When performing this exercise, keep your shoulders off the ground and try to touch the knee of the opposite side.

The child's pose

Lie on the floor, clasp hands behind knees and pull them toward your chest. Lower back can detach from the floor. Hold this position for 15-30 seconds.

Stretching on the ball

If you have the ball, you can use it. Lie with your stomach on the ball and try to relax. You can lie on the ball as much as you want.

Foot hold in statics

This exercise does not require you to any effort. Position, in which legs are above the back, allows to provide blood to the lower back and ease the pain.

Stretch for hyperextension

Exercise for hyperextension resembles the same on the ball. That's just a simulator, sure to be in any hall. Starting position and slowly extend your back, hold this position for 15-30 seconds.

Stretching of the hips

Starting position: on back, bend one leg at the knee and place them on top of each other. Pull the legs towards the chest, thus stretching the muscles of the hips and back.


This exercise is performed when you have no back problems. It perfectly develops muscles of the back and has prevention. However, if you are already feeling back pain, it is strictly contraindicated.

The exercise of "prayer"

Sometimes back pain can be caused by weak abdominal muscles. Exercise "the prayer" perfectly strengthens all of your abdominal muscles, but its implementation will have to be in the gym.

Exercises on the ball

If you don't like going to the gym and you have a fitball, it can replace some exercises. Starting position: place both hands behind your head, bend down, stretching the back muscles, then rise to starting position. Repeat a few times.



Technique exercises is the same as in the previous case. If you have access to a hyperextension, with the help of this exercise you can strengthen the back muscles.

The rise of the pelvis

Starting position: lying on your back. Push the lower part of the body upside down and briefly hold this position. To complicate the exercise, you can put on belly extra weight.


To get rid of back pain can not only through exercise. Take breaks every hour and get up from the chair. Thus you will be able to warm your back and muscles by changing position.