If you’re reading this article (exercise to get rid of back pain forever), chances are you’re one of the millions of unfortunate people that suffer from back pain every year.
You’re probably aware that you can take over-the-counter medication to manage your back pain, but that doesn’t mean you’ll get rid of back pain forever.
Unless it’s a nerve that’s been damaged or some other temporary pain, OTC painkillers won’t solve your back pain forever.
In order to address the issue of back pain, it is necessary to consider exercising. In the long term, these exercises are highly effective and can be a natural solution.
With dedication and perseverance, if applied correctly, medication can be discontinued after a period of time, which can have a positive impact on one’s overall health and well-being.
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Many medications can make one feel unwell, and some of them can have serious side effects.
While they may provide temporary relief from pain, it is possible that they can damage other parts of the body, leaving one more ill than they were when they were only affected by back pain.
10 Exercise To Get Rid Of Back Pain Forever
No exercise is going to completely eliminate back pain. In fact, only a few specific exercises will work. The most effective exercises for back pain are:
1. Downward-Facing Dog Pose
Steps To Follow:
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- Get up on your hands and knees with your wrists separated from your hips
- Lift your hips straight up in the air
- Concentrate on your breathing
- Stay in this pose for 15 seconds, then return to your natural position.
- Repeat once.
What it does: Back pain can be alleviated by this posture, stretching and strengthening the shoulder, hamstring, calf, arched, and hand muscles, which stabilizes the spine.
2. Cobra Pose
Steps To Follow:
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- On your stomach, place your palms flat on the floor beside your chest
- Now slowly lift your upper body and arch your back
- Don’t press down too hard on the floor with your palms, just bow until you’re comfortable
- Hold for 30 seconds. Repeat 4 times.
What it does: This yoga pose strengthens the shoulders, relieves lower back stiffness, flexes and tightens the spine, and relieves stress and fatigue.
3. Cow Cat Pose
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Steps To Follow:
- Be four and place your wrists under your shoulders and your knees on your hip
- Take a deep breath, arch your back, and look up at the sky
- When you exhale, move your back, turn your body, and try to focus on your belly button
- Do this for one minute, pause for 30 seconds, and do it again.
What it does: This posture makes your neck, shoulders, and spine more flexible. It also strengthens your hip, back, belly, chest, and lung muscles. It helps reduce stress caused by menstrual cramps and low back pain.
4. Hamstring Floor Stretch
Steps To Follow:
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- On your back, place one leg on the floor and place the other leg on top of it
- With the straight leg, pull it up and toward your head
- Use a straight rope, or use your hands, and pull until you feel comfortable but firm
- Hold for 30 seconds
- Do the same with your other leg
- Repeat twice.
What it does: By stretching the thigh muscles, back pain can be alleviated. The longer the muscles are stretched, the less pressure they exert on the lower back and the less pain they cause.
5. Knee-To-Chest Stretch
Steps To Follow:
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- Roll over onto your back, raise your right leg, and pull it up with both hands
- Hold for 15 seconds, then switch to the other leg and repeat twice.
What it does: This stretches the lower back and hamstrings, as well as the buttocks. By stretching, you become more flexible and your joints become more flexible.
6. Lunges.
Steps To Follow:
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- Put your hands on your hips, or hold dumbbells by your sides
- Take a big step forward. Your body will naturally enter a squat if your step is big enough
- Make sure you take as big a step as you can without increasing your back pain.
- Step forward two steps so you’re in a lunge position with your right leg, then your left leg.
- Turn 180 degrees and step back two steps to where you started.
- Do this 3 times for 20 lunges, then repeat about 5 times.
7. Lying Spinal Twist
Steps To Follow:
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- Lie down on your back with your hands on your sides, facing away from your head
- Lift your right leg up and use your left arm to pull your right leg over your left leg and towards the floor on your left side
- Keep doing this while turning your head to your right.
- Do this for 30 seconds, then slowly return to your original position and do the same on your other side
- Do these two more times.
What it does: It relieves lower back pain and strengthens the shoulders. It stretches the supporting vertebrae.
8. Psoas Stretch
Steps To Follow:
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- Stand with your right foot forward and your left foot back while bending your right knee
- Keep your upper body straight
- Hold for a few seconds, then lower your left knee until it touches the floor
- Move your upper body forward with your left foot, keeping your body straight
- Pull your left heel up with your left hand
- Hold for 30 seconds, then change positions and repeat.
What it does: The main job of the psoa muscles is to flex your hips to lift your thighs toward your trunk. They also stabilize your spine.
The psoa muscles come into play during movement, but they are damaged if you sit for too long. Shorter or tighter psoas muscles can lead to back pain.
When you stretch the psoas, it stretches and strengthens your psoa muscles.
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9. Wide-Angle Seated Forward Bend
Steps To Follow:
- Start with a wide-leg position, keeping your thighs high and sitting tall
- Take a deep breath and lift your hands above your shoulders
- Slide your left arm slowly toward your left leg, trying to get your toes out
- If you can’t get your toes out, don’t worry, you’ll get them out with time and practice.
- Do this for 15 seconds, then return to your neutral position.
- Do the same for your right side.
- Do it once.
What it does: The exercise stretches the quadratic muscles of the back and relieves back muscle pain.
10. Swiss Ball Abdominal Exercises
Steps To Follow:
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- On the floor, place your calves on the Swiss ball/exercise ball with your hands on your hips
- Lift one leg off the ball while holding the other one on the ball to contract the abdominals
- Lower one leg back onto the ball and lift the other leg onto the ball
- Repeat approximately 15-20 times 3-4.
These are the best form of exercise to get rid of back pain forever and should be performed at least 3 days a week.
As your back pain gets better and you can do these stretches and exercises with ease, you’ll be able to increase your weights and move on to more exercises as your pain allows.
Finally, once you’re feeling better, try swimming. Swimming is a great form of exercise for your back and burns a lot of calories.
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Frequently Asked Questions
Here are a few FAQs I get asked concerning (or related to) exercise to get rid of back pain forever.
How do you get rid of back pain permanently?
- Physical Therapy
- Restrain your posture
- Test your tolerance for pain
- Exercise, stretching, and flexibility exercises
- Aerobic exercises
- Core strengthening
Can you fix back pain with exercise?
Back pain can often be alleviated by exercising. The following exercises will stretch and strengthen your back and the muscles supporting it.
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Try to do each exercise a couple of times the first time. Then, as you get better at it, try to do it more and more often.
What causes permanent back pain?
Muscle atrophy is one of the most common causes of severe back pain
What drink helps back pain?
Cherry juice
Does back pain ever go away?
Acute back pain can last anywhere from a couple of days to several weeks. It typically goes away on its own after a few days of self-care, and there’s usually no lasting disability.
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Chronic back pain, on the other hand, is pain that lasts 12 weeks or more, even after you’ve treated the initial injury or the underlying cause of your back pain.
What happens when back pain doesn’t go away?
Non-resurrected back pain may be a symptom of a more serious underlying medical condition. Contact your healthcare provider if:
- Pain that persists after at-home treatment for up to a week
- Tingling or numbness of the buttocks or legs
- Numbness or weakness of the legs or feet
How do I know if my back pain is serious?
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It lasts for more than a couple of weeks. It is serious and does not get better with rest. It spreads to one or both of the legs, particularly if the pain spreads below the knee.
What kind of infection causes back pain?
Intervertebral disc space infections
What infection causes lower back pain?
Kidney infections or kidney stones
How do I stop my back pain from getting worse?
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- Strengthen core muscles
- Stretching daily
- Don’t sit with a bad posture
- Go for walks
- Reduce back pressure during sleep
- Stop smoking
Does milk help back pain?
Calcium is a nutrient found in milk that is important for bone health. If you don’t have enough calcium in your diet, it can cause osteopenia, also known as osteoporosis.
Osteoporosis weakens your vertebrae, which can lead to back pain. The average daily calcium requirement for adults under 70 is approximately 1,000 mg.
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What herb is good for lower back pain?
Topical herbs used for back and neck pain include arnica flowers; distilled witch hazel bark/leaf; ginger rhizome; Balsam poplar buds; Larrea tridentato; medicine sage; Artemisia latoviciana; Saint John’s wort oil; and Lobelia inflata.
Does drinking lots of water help back pain?
Yes. Drinking enough water reduces back pain.
How do you relieve back pain without massage?
- Take anti-inflammatory drinks every day.
- Sleep faster and longer.
- Avoid static posture.
- Do yoga to stretch joints and soft tissue.
- Do mindful meditation.
- Surround yourself with warm water.
- Use a self-activated heat patch.
Can you massage away back pain?
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Yes. For many lower back issues, massage therapy can provide significant relief from pain.
More specifically, for back strain pain, when you massage the right muscle, you can control the pain at the source—for faster and more effective relief.
A Word From GetMe Treated
These are the exercises to get rid of back pain forever. If you don’t feel better after a few days, don’t worry, it’s normal. Just be patient and keep doing the exercises until you start to feel better.
You should keep doing the exercises even after your back pain is gone. This will keep your back pain at bay and you’ll feel much better and much calmer.
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Don’t wear uncomfortable clothes while exercising. If you start to feel uncomfortable while doing the exercises, stop the exercises as soon as the pain starts or stop the exercises completely to avoid injury.