Start Doing This Routine Every Day to Get Rid of Back Pain Forever

Back pain is the single most debilitating factor worldwide with about 90% of adults experiencing it at some point in their lives. It is also the most common cause of job-related disabilities and a leading contributor to missed work days.

Bright Side has put together a 15-minute daily routine which will not only help you get rid of the pain, but will also prevent it from occurring ever again. Remember to do some warm-up exercises before you start.

Hamstring floor stretch


  1. Lie on your back with one leg bent.
  2. Using a stretching rope or your hands, pull the straight leg up and towards your head. Pull until you feel a comfortable but hard stretch.
  3. Hold for 30 seconds and perform the same with the other leg.
  4. Repeat it twice.

What it does: Hamstring stretches can reduce your back pain by lengthening your thigh muscles. Longer muscles relieve pressure on the lower back and ease the pain.

Lying spinal twist


  1. Lie on your back with your arms stretched on your sides perpendicular to your head.
  2. Raise your right leg up and use your left hand to pull your right leg over your left leg and to the ground on the left side.
  3. While doing it, slowly turn your head toward the right side.
  4. Stay in this position for 30 seconds.
  5. Now slowly come back to the original position and repeat on the other side.
  6. Perform twice.

What it does: It works by releasing tension from the lower back and strengthening the shoulders. It also elongates your supporting spinal muscles.

Psoas stretch


  1. Begin by standing straight.
  2. Move your right leg forward, and your left leg back while bending your right knee. Keep your upper body straight.
  3. Hold on to this position for a few seconds and then lower your left knee to touch the floor.
  4. Now move your upper body forward while keeping it straight.
  5. Using your left hand pull your left heel up.
  6. Hold for 30 seconds and switch.
  7. Repeat twice.

What it does: The main task of the psoas muscles is to flex the hips in order to lift the thighs towards the torso. They also help in stabilizing the spine. These muscles come into play when we move but are adversely affected if we sit a lot. If these muscles get shortened or tight, it can lead to a backache. Psoas stretches work by elongating and strengthening the psoas muscles.

Cat Cow pose


  1. Get down on all fours. Have your wrists underneath your shoulders and your knees hip-distance apart.
  2. Inhale and arch your back and look up towards the sky.
  3. While exhaling, move your back upward, round it, and try looking toward your navel.
  4. Perform this for a minute.
  5. Take a 30 seconds break and repeat once more.

What it does: This pose increases the flexibility of your neck, shoulders, and spine. It also stretches the muscles of your hips, back, abdomen, chest, and lungs. It helps relieve stress from menstrual cramps as well as lower back pain.

Cobra Pose


  1. Lie on your stomach with your palms on the floor by the side of your chest.
  2. Now slowly lift your upper body and arch. Don't press too hard on the ground with your palms and arch only until you are comfortable.
  3. Hold the position for 30 seconds.
  4. Repeat 4 times.

What it does: This yoga pose stretches the muscles in the shoulders, removes stiffness of the lower back, and flexes and strengthens the spine. It also relieves you from stress and fatigue.

Knee-to-chest stretch


  1. Lie on your back, lift your right leg, and use both of your hands to pull it toward your chest.
  2. Hold the position for 15 seconds.
  3. Switch to the other leg.
  4. Repeat twice.

What it does: It helps stretch your lower back, hamstrings, and glutes. Stretching makes you more flexible and increases the range of motion in your joints.

Downward-facing dog pose


  1. Get down on all fours, with your wrists about hip-distance apart.
  2. Now lift your hips toward the sky. Focus on your breathing.
  3. Stay in this position for 15 seconds.
  4. Come back to the natural position.
  5. Perform once.

What it does: This pose eases back pain by stretching and strengthening the shoulders, hamstrings, calves, arches, and hands, thereby helping in stabilizing the spine.

Wide-angle seated forward bend


  1. Start by sitting in a wide-leg seated position. Keep your thighs up and sit tall.
  2. Inhale and raise your arms above your shoulders.
  3. Exhale, slowly slide your left arm down the inside of your left leg and try reaching for the toes. If you are unable to reach your toes, don't worry, with time and practice you will succeed.
  4. Stay in this position for 15 seconds and come back to the neutral pose.
  5. Repeat the same for the right side.
  6. Perform once.

What it does: This exercise helps stretch the lumbar quadrate muscle and relieve muscle pain in the back.

Have you ever struggled with back pain? What do you do to make it go away? Try our 15-minute routine and let us know how you feel!

Illustrated by Ekaterina Gapanovich and Alena Sofronova for Bright Side
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