Best back pain exercises

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Published: January 11, 2024

In the old days, people used to do physical activities the whole day long. Starting with going to the field, or cleaning barns, to making meals and preparing wood for the fireplace. All in all, people were pretty active, so their back pain usually came from too much activity or injuries. Today is a different story. People either do too much standing or too much sitting. So those are the main reasons we suffer from back pain. Firstly, we sit in our car or on public transportation and then in the office for half of our waking hours. Unfortunately, some people continue sitting at home afterward. That’s the reason more and more people suffer from back pain, due to lack of activity. The good news is that even doing some basic back pain exercises or stretching can relieve your pain. Just set your mind to it and make some time.

What are the Main Causes of Back Pain?

Standing or sitting for too long aren’t the only things that can cause back pain. Don’t forget that we spend a third of our lives sleeping. So, if you have a mattress that doesn’t suit you, whether it’s too hard, or too soft, your back can hurt. Also, the way you sleep (on your back or belly) can cause some back pain, too. People who sleep on their side tend to have less back pain, so maybe you could try that.

A woman touching her back before doing back pain exercises
There are various causes of back pain.

Wearing heels or heavy bags is also a common reason for back pain. Of course, if you have a problem with weight, the back pain will usually follow. So, if you find yourself to be in one or more of these categories, you need to wake up and get some activity. If you are unable to do aerobic workouts, pick the right private yoga instructor in Dubai, and try back pain exercises with them. You can’t go wrong, just have a professional monitor you.

Who Needs Back Pain Exercises?

Basically, everyone. Whether you are a child, a growing teenager, a college student, a young (or older) professional, or a senior in retirement. There really is no limit to who can do back pain exercises. You don’t even have to wait until the pain kicks in to start doing the workouts. On the contrary, you should stay active and fit, so you avoid any back pain. There are a few back pain causes, like spasms, muscle strains, or disk issues. However, with aging, natural wear and tear on the spine can contribute to back pain. Conditions such as osteoarthritis or degenerative disc disease may become more common. Therefore, seniors are more likely to experience these issues. Also, prolonged periods of sitting, often associated with desk jobs, can contribute to stiffness and discomfort in the back. Nevertheless, the end result is the same — chronic pain that keeps you from living your best life. But, the important thing is that you need to educate yourself, in order to avoid further damage and more pain. The safest way is to hire a personal fitness trainer in Dubai. He or she will make sure that you don’t hurt yourself (even more). Plus, they’ll help you stay motivated and focused.

How to Find the Right Personal Trainer?

Before starting any exercise regimen, especially for individuals with pre-existing health conditions, it is paramount to seek guidance from a healthcare professional or a qualified personal trainer. Consulting with these experts ensures that the exercise plan is tailored to individual health needs, minimizing the risk of worsening existing conditions. A healthcare professional can offer insights into specific considerations, recommend exercises that align with one’s health status, and provide guidelines for a safe and effective fitness journey.

A woman working out with a personal trainer
A fitness trainer can help you exercise safely.

Additionally, for those without known health issues, a personal trainer can still play a crucial role in designing a program suited to individual goals and fitness levels. When searching for the right coach, it’s essential to consider their certifications, experience, and approach to fitness. Seeking referrals, reading reviews, and having an initial consultation to discuss fitness goals and concerns can help in finding a compatible and knowledgeable personal coach Dubai offers.

What are the Benefits of Back Pain Exercises?

Engaging in exercises that reduce back pain offers a range of benefits that contribute to overall well-being and functionality. These exercises, when done correctly and consistently, can:

  • Alleviate Discomfort: Back pain exercises are designed to target and strengthen the muscles that support the spine, reducing discomfort and promoting flexibility.
  • Improve Posture: Regular exercises can enhance posture, preventing slouching or other habits that contribute to back strain.
  • Enhance Flexibility: Stretching exercises increase the flexibility of the muscles and ligaments surrounding the spine, promoting a wider range of motion and reducing stiffness.
  • Strengthen Core Muscles: Exercises that focus on the core muscles help stabilize the spine, reducing the risk of injuries and enhancing overall strength.
  • Manage Weight: Regular physical activity contributes to weight management, reducing the load on the spine and minimizing the risk of back pain associated with excess weight.
  • Boost Circulation: Exercise improves blood flow to the spine and surrounding tissues, providing essential nutrients and oxygen for optimal functioning.
  • Prevent Recurrence: Consistent exercises can be a preventive measure, reducing the likelihood of recurring discomfort and injuries.

The Best Exercises for Back Pain

In order to prevent or control your back pain, you should make sure to be active on a regular basis. However, don’t forget to consult your doctor before you start any back pain exercises. Unless you want to make things worse, that is a priority. Afterward, start slowly and do only the workouts that don’t cause you pain. When you pick the right personal trainer, they will help you with new exercises to try. Some of the best are:

  • Stretches
  • Partial crunches
  • Wall sits
  • Press-up back extensions
  • Pelvic tilts and bridging

Of course, even though swimming is a great aerobic exercise, it works wonders for your whole body. Especially for back muscles. So, if you have the opportunity, make sure to add that to your list of exercises.

A woman stretching in a park
Stretches are something you can do anytime anywhere.


When you do stretches, you relax tight muscles and improve circulation, which helps nourish the spine. So, this loosening of the muscles will help you get rid of the pain. Also, it will strengthen your back, which should lower your chances of dealing with back pain generally. Trunk rotation stretches help you improve the spine’s mobility while relaxing the muscles on the sides of the trunk. Back pain exercises like child’s pose, cat-camel backstretch, and hamstring stretch also help you maintain mobility of the spine. While strengthening the back and abdominal muscles or relaxing the right parts. Some of the best pilates classes in Dubai will give you ideas for more good stretching exercises. But, you can also stretch outside, in your house, in bed, and even at your work.

Partial Crunches

When you have acute low back pain you should avoid some exercises. Anything aggressive isn’t a good idea to try. But exercises like partial crunches can help strengthen your back and stomach muscles. They are easy to perform regularly as a part of your home workout routine. Just make sure that you don’t lead with your elbows or use your arms to pull your neck off the floor. You don’t want a neck pain, too. Do you? So, just tighten your stomach muscles and raise your shoulders off the floor to do it properly. And to prevent excessive stress on your lower back. Never lose contact between your feet, tailbone, lower back, and the mat.

A man doing back pain exercises
You can perform partial crunches anywhere.

Wall Sits

Imagine that you are sitting on an invisible chair and pretend that the wall is the backrest of the chair. Make sure that your back is flat against the wall. And now imagine that you are in a waiting room, so you have to sit patiently. Count to ten slowly, and carefully slide back up the wall. It seems like one of the easy back pain exercises but think again after repeating it around 10 times or more. Later you can even try it holding weights. And if you happen to like weights, maybe that will motivate you to hire a male or female bodybuilder personal trainer. And the next thing you know, we could see you tanned on some fitness or bodybuilding contest.

Press-up Back Extensions

This is really one of the easiest workout routines because you are not lifting anything but half of your body. You are just lying on your stomach with your hands under your shoulders and then pushing so your shoulders begin to lift off the floor. Then hold for a few seconds, and repeat the drill. It’s a great exercise for older people, too. Just make sure not to take any sudden or fast moves, to avoid back injuries. Even though it looks easy, be careful until you master it.

Pelvic Tilts and Bridging

Both of these exercises for back pain require you to lie on your back with your knees bent and feet flat on the floor. Firstly, press your back into the floor, and then tilt your pelvis towards your heels until you feel a gentle arch in your lower back. You will feel your back muscles contracting and then you should return to the starting position. With bridging, take a deep breath in, and as you breathe out lift your hips off the floor. Do it until the shoulders, hips, and knees are in a straight line. As you breathe in lower your hips to the floor. Repeat these workouts eight to twelve times, and enjoy as your back pain vanishes.

woman exercising with her daughter
Make sure to teach your children why workouts are great for them

The Role of Exercise in Wellness

Incorporating back pain exercises into one’s routine is a proactive and effective approach to maintaining a healthy back. These exercises offer a multitude of benefits. Regular engagement in such exercises can prevent the recurrence of back pain, manage weight, boost circulation, and contribute to overall physical and mental well-being. Additionally, the customization of exercise programs by healthcare professionals or personal trainers ensures a safe and tailored approach, particularly for individuals with existing health conditions. It is crucial to recognize that taking these steps goes beyond mere relief. It fosters a resilient and robust back, promoting a higher quality of life.

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