5 Workout Routines to Reduce Back Pain

If you’re an avid gym-goer, you’ve probably experienced some level of back pain from time to time. A routine filled with squats and lunges is a great way to build strength and endurance. But lifting heavy weights can also put stress on your body and cause injuries, especially in your lower back. Thankfully, there are plenty of ways to protect yourself from injury and avoid pain—no matter what workout you prefer. With that said, these 5 workouts will help relieve the pressure on your back and build it strong at the same time. Read on to discover more about each routine with tips and techniques to incorporate them into your workout program!

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Exercises That Can Help Ease Back Pain
source: neilarey.com


Exercises That Can Help Ease Back Pain
Source: blog.paleohacks.com

Yoga is one of the most beneficial exercises you can do for your back. There are many different poses that stretch and strengthen the area, including the Cobra pose and the Locust pose. Just make sure you are not overdoing it as too much intensity can actually lead to more pain. Yoga is also a great way to build a meditation practice and learn how to calm your mind and manage stress, which can be a major contributor to back pain.

Bodyweight Exercises

Exercises That Can Help Ease Back Pain
Source: FreeImages

Bodyweight exercises are a great way to build strong, lean muscles for injury-proofing your lower back. Squats, lunges, and push-ups are all easy ways to get started. Make sure you keep your core engaged during these exercises to keep your back in a strong, neutral position. Squats – Squats are one of the most effective lower body exercises you can do. They strengthen your glutes, hamstrings, quads, and even your core. And while they are often used as a leg exercise, they actually put more pressure on your lower back than your legs. To get the most out of squats while protecting your lower back, keep your feet about shoulder-width apart, your knees aligned with your toes, and your back straight. Lunges – Lunges are another great lower body exercise that can be modified for a wide range of fitness levels. Like squats, they are a full body exercise, meaning you are putting pressure on your lower back as well as your legs. To do a lunge, stand with your feet together. Take a big step forward with one foot and lower your back knee until it almost touches the ground. Bend your front knee until your knee is aligned with your second toe. Push back up to standing and repeat on the other side. Push-ups – Push-ups are a great upper body exercise that can also help protect your lower back. Most people put too much stress on their shoulders when doing push-ups, which can lead to strain in the lower back. To do a push-up correctly, keep your core engaged and your shoulders pulled down and away from your ears.

Stretching Exercises

Exercises That Can Help Ease Back Pain
source: yogarove.com

Stretching is a great way to warm up your body and prime it for exercise. It also helps prevent injury, especially in the lower back area. When holding a stretch, be sure to hold the position for at least 30 seconds, but no more than 60 seconds. Hold the stretch longer, and you risk over-stretching the muscle and actually causing it more harm than good. You can also add a static stretch to your cool down to help increase blood flow and relieve tension in your lower back. Lower Back Stretch – To do a lower back stretch, stand with your feet hip-width apart. Take one arm behind your back and grab your opposite hand. Gently pull your hand towards your lower back to stretch your back muscles. Repeat with the other arm. Spine Stretch – A great spine stretch can be done while sitting in a chair. Sit up straight with your back against the back of the chair (not the seat). Gently tilt your head to one side and hold for 30 seconds before repeating on the other side.

Swimming Workout

person swimming on body of water
Photo by mali maeder on Pexels.com

Swimming is one of the best exercises you can do for your lower back. It is low-impact and helps strengthen your core while also stretching and relaxing your muscles. But like with any exercise, it’s important to respect the water and swim within your limits. Avoid over-swimming or pushing yourself too hard, as that can cause more harm than good. If you are just starting out, take it easy and build up your endurance over time.


Exercise is a key component to managing back pain and injury. It increases your strength and endurance, helps you sleep better, and improves your mood. But it’s important to choose the right workout for your body and modify it as necessary to avoid injury. Yoga is a great way to stretch and strengthen your back muscles. Bodyweight exercises like squats and lunges are great for building endurance and protecting your lower back. Stretching exercises also help to relax and calm your muscles. Swimming is a great low-impact exercise that also stretches and relaxes your lower back muscles. And boxing and BJJ are great full-body workouts that can help build strength and endurance in your upper and lower body.


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