5 Simple Exercises You Can Do at Home to Reduce Back Pain

(Last Updated On: July 15, 2022)

Guest author Tyler Read of PTPioneer explains how we can reduce back pain at home with these 5 simple exercises designed with women over 50 in mind. Whether you suffer from ongoing back pain or are in prevention mode, you’ll find some very helpful info and tips here!

Back pain inhibits your ability to perform daily tasks with ease. You can’t sleep or rest comfortably. The discomfort might further lead to stress and anxiety. There’s also the fear of the condition deteriorating. Other times you are uncertain of ever getting complete healing. 

As dire as the situation seems, there’s something you can do to manage the condition. There are several back exercises you can practice at the comfort of your home. These exercises are simple and straightforward. In fact, you won’t need any equipment. You only need to master the correct way of doing a routine before getting started. 

This article will take you through five simple exercises you can do on your own to suppress back pain. You can also find online fitness coaching for step-by-step demos on how to perform these exercises. This way, you’ll get the most of your fitness regimen and minimize the risk of injuring yourself further by doing the workouts the wrong way. 

Without wasting time, let’s dive right in.

Simple Exercises for Back Pain

1 | Bridges

Weakness in the buttock muscles can cause back pain. The main muscle in the buttock is known as gluteus maximus. It is the muscle responsible for hip movement, and its weakness can contribute to back pain.

Bridges help work gluteus maximus muscle, which in return strengthens the lower back. When the muscles are strong, your hip joints and lower back are stable. You can work comfortably.

Performing Bridges

1. Lie on your back with your knees bent and your feet rooted to the ground.
2. Let your hands rest on the side. Your head and shoulder should be relaxed.
3. With your shoulders resting on the floor, press your feet to the ground and slowly lift your buttocks off the floor. Your shoulders and knees should align in a straight line.
4. Hold the position for 10-15 seconds while squeezing your buttocks.
5. Return to the starting position by lowering your buttocks to the floor. Repeat the routine.
6. You can do 3 sets of 15 reps.  
7. Take a one-minute rest between each set.

2 | Supermans

Superman exercise can help with back pain if you have weak back extensors. Back extensors are the muscles found on each side of the spine. 

Weak back extensors lead to less pelvic and spine support, causing back pain. Superman exercise helps you build strong back extensors, which is vital in maintaining an upright posture. The exercise engages the buttocks, hips, shoulders, and back. 

Performing superman

1. Lie flat on your stomach.
2. Extend your arms in front of you and stretch your legs to lie straight on the ground. 
3. Raise your hands and feet off the ground. Ensure the distance between them and the ground is 6 inches.
4. Slightly lift your belly button off the ground. Pull it in to engage your core.
5. Stay in the position for 2 seconds.
6. Get back to the starting position and repeat the movement 10 times.
7. Maintain your gaze on the floor when doing the exercise to avoid straining your neck.

3 | Partial Curls

Partial curls help build firm abdominal muscles. These muscles are responsible for strong core and stability. 

On the contrary, weak abdominal muscles lead to lower backache. This exercise remedies the situation.

How to perform Partial Curls

1. Lie on the floor and bend your knee.
2. Keep your feet hip-width apart, flat on the floor.
3. Cross your arms loosely on your chest.
4. Breath in deeply.
5. Exhale while simultaneously tightening your core and slowly lifting your shoulder halfway up, around 2 inches from the ground.
6. Hold the position for 5 seconds, then return to the original position.
7. You can perform 3 sets of 10 reps

4 | Draw-in Maneuver

Draw-in maneuver targets the transverse abdominis, the muscle that covers the abdomen. Transverse abdominis supports the abdomen and the spine. 

A strong transverse abdominis helps reduce the risk of injury during movement. The draw-in maneuver exercise helps to stabilize this muscle, hence strengthening the back region.

Performing Draw-in maneuver

1. Lie on your back, bend your knee, and ensure your feet are firmly on the ground.
2. Let your hands relax by the side.
3. Inhale deeply.
4. As you exhale, draw in your belly button into your spine.
5. Contract your abdominal muscles without moving your hips.
6. Hold the position for 5 seconds.
7. Repeat the exercise 5 times.

5 | Lying Lateral Leg Raises

Lying lateral leg raise is a good exercise for the hip abductor muscles. These muscles support the pelvic, maintaining stability and mobility. When the abductor muscles are weak, it can lead to instability, causing back pain.

The lying lateral leg raise strengthens the muscle and helps reduce pain in your back.

Performing the exercise

1. Lie on the side with your legs held together.
2. Keep the leg on the lower side bent slightly.
3. Engage your core muscles by drawing your belly button into your spine.
4. Maintain a straight posture as you raise your top leg.
5. Hold your leg in that position for 2 seconds.
6. Repeat the exercise 10 times for each leg.
7. Try to complete 3 sets on either side.

The exercise targets the less active muscles. It improves body balance and enhances muscle endurance.

Final Thoughts

Physical exercise is a great way to reduce stiffness in the painful areas of your back because it increases blood flow in these areas. You can commit to doing one exercise that you are comfortable with for 5 minutes daily. 

It is important that you workout within your limit. Do not go overboard, hoping that this will speed up your healing process. It won’t. It will only worsen the situation. So start slowly. As you build up your strength and endurance, you can increase the rate of exercise.

Be careful about your posture when sitting, walking, carrying loads, or engaging in other activities. It could be a culprit for the consistent backache. If you don’t take care of your posture, chances are you won’t get any results with these exercises. 

If you do these exercises and the pain in your back persists or worsens, it will be best if you stop and consult a doctor. This way, you’ll get a diagnosis and minimize the chances of worsening the situation.

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