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5 Effective Good and Bad Back Pain Exercises


When you were just about to lean down to pick up the pen that fell off the table, you felt as if you are being hit by Thor’s hammer right on your spine.

Yes, that’s how back pain makes you feel every time you try to do a little action involving your spine. It’s like you die with every move. We know, your hips won’t lie about that! So what are you actually doing for that pain? Or have you just accepted the fact that you will have to live with this pain for the rest of your life? If yes, give it a second thought. We bring to you some simple yet effective back pain exercises that can surely relieve you of the pain.

Back Pain Trauma
Back Pain Trauma

And to find natural solutions to all your health issues, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Before getting into our doses of back pain exercises, here are a few good and bad exercises for lower back pain:

Good: Partial Crunches

Bad:  Toe Touches

Good: Hamstring Stretches

Bad:  Sit-ups

Good: Wall Sits

Bad: Both Leg Lifts

Good: Press-up Back Extensions

What can cause severe back pain?

Back Aches are unbearable even more than heart breaks. I mean, a lover ditching you can be overcome but a prolonged pain is always unsettling whatever be the cause of it. Some of the common causes of backaches can be: 

a) Slipped discs: It is typically the displacement of discs between your joints.

b) Degenerative disc disease: This is caused generally in old age when your discs start to tear or shrink.

c) Spondylolisthesis: This happens when one of your bones in your vertebra displaces forward over the bone below it.

d) Bulging of discs: Here also there occurs protrusion of discs.

e) Weight gain: Being overweight can also be a primary cause of lower back pain. This has not been proved though. However, overweight causes weaker muscles and lower flexibility, which may lead to joint pains, strain in muscles as well as back pain.

f) Accidents: Any kind of accident or injury can lead to back aches. Car accidents, muscle sprains, strains or fractures can be a factor that is responsible for your back ache.

Remember SRK and Aish starrer, “Ishk Kameena “from the movie Shakti? Well many of us don’t know that SRK had a serious back injury during an accident while shooting for the movie. And he had to bear the pain for a long time after that.

Back pain exercise
When back pain becomes a nightmare

How can we reduce back pain?

Before starting with the back pain exercises, a few things to keep in mind are:

1) Have a good sleep. Although the back pain may not let you sleep properly, you have to try getting a good sleep.

2) Your posture has a great role to play when you have an ache in your back. Sit and even sleep with proper postures.

3) Consult a physical therapist. Whatever be the cause of your backache, seeing a physical therapist is always advised.

4) You can use ice and heat for temporary relief.

5) At times, you can also take prescribed medications for the pain. But do not make it a habit.

How can I stop my back pain?

Here are a few back pain exercises that our in-house Doctors have come up with:

Therapy 1: Take a workout mat and place it on an even floor. Fold a towel and place it under your lower back with your legs folded. Don’t stress your lower back. Try to concentrate on your back muscles and press the towel as much as you can. You can then unfold your legs and keep pushing the towel.

Therapy 2: Lie on your stomach with your hands under your shoulders. Relax your body and try to lift your head, neck and shoulders. You’ll feel contractions in your upper body muscles. Then try to lift your hands and upper body as much as you can. You can now feel contractions in your lower body. You can have 10 reps of each move and repeat 3 sets.

Therapy 3: Come on to your knees and your hands. Place your hands under your shoulders and knees under your hips. Try to take your upper back pushing it up to your ceiling and crunch your abdomen. You should be moving only in your upper back and core muscles.

Therapy 4: Lie down on your stomach and relax your body. Slowly lift one leg towards the ceiling. Do it for the other leg also. Continue it and you’ll feel contractions in your lower back and glute muscles.

Therapy 5: If the fourth position is a little difficult for you then you can try the alternative in a standing position. Place your hands in front of your shoulders and stand relaxed. Then try to crunch your abdomen and contract your back muscles. Make 10 repetitions of each move. You can repeat 3 sets of these.

To help you more here have a look at the video below and try out these simple back pain exercises at home.

How do you strengthen your back?

There is no one single best exercise for lower back pain. However, the above were some of the simplest forms of exercises for lower back pain relief. Some other quick tips like abdominal chair crunches, plank hold, side plank hold can also be pretty helpful for back pains. There can be severe issues of back pains but the best proven cure for this is the right forms of back pain exercises and a determination to do it regularly. You don’t have to commit long hours in the gym for carrying out these exercise for back pain, all you got to do make it a habit of doing it properly.

And if you need determination here are few words from our Desi Superhero himself,


“Look at the irony of it. I have a broken back, broken knees, I have torn my shoulders six or seven times and I’m playing a superhero.” That’s 38-year-old actor Hrithik Roshan’s”.

Back pain remedy
Hrithik Roshan suffered from severe back pain too

So are you game to fight your spine enemy with these back pain exercises? Don’t forget to tell us about how you are fighting your back ache in the comments below!


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  1. seamul hoq rubel says

    Great story.To be able to fully and quickly treat back pain, you need to be aware of the causes of lower right back pain, and the symptoms that may be experienced.

    1. mehnaz says

      Thank you for your feedback. Keep following our blogs and do keep writing!

    2. mehnaz says

      Thank you for writing to us. Yes, these effective good and bad back pain exercises can be really helpful if followed properly.

  2. Swati Venugopal says

    Good Article 🙂 I hope this will work

    1. mehnaz says

      Hi Swati,

      Thank you so much for your feedback. We hope these exercises will be helpful to you. 🙂