Best Way to Relieve Chronic Backaches with Exercise

Chronic back pain is a leading cause of time off work and most people suffer from backache at some point in their lives. Stiffness in the lower spine caused by tension, a sedentary lifestyle, inactivity and poor posture, leads to back pain which can become persistent or lead to more serious problems if ignored.

Since immobility is a prime cause of back pain, resting in bed is not recommended. Fortunately most back pain can be cured -for good – through regular, controlled stretches and appropriate exercise, adopting good postural habits, and taking regular short breaks throughout the day to prevent stress from building up.

Relieve Chronic Backaches Best Way to Relieve Chronic Backaches with Exercise

Always take action to ease back pain before it becomes severe with gentle stretching exercises, which are the only way to restore spinal mobility and flexibility and prevent further pain. For temporary relief from back pain apply heat to the affected part of the back, relax in a hot bath with essential oils, or try B acupressure. The exercises below are based on yoga which, with its emphasis on spinal health, is excellent for both preventing and relieving back pain.

Knee squeezes

Lying on your back and bringing your knees to your chest is one of the fastest ways to ease tension, stiffness and pain in the back. The rocking variation gently massages the spine and brings rapid relief for stiff backs.


  • Lie on the floor with your knees bent and your feet flat on the ground, close to your buttocks.
  • Breathe out and bring one knee to your chest, clasping your hands to your knee or upper shin to hold it in place.
  • Hold for a few moments then release and repeat with the other leg.
  • Repeat twice on each side, then with both legs together.
  • Variation: If your back pain is not too severe, breathe in and bring both knees to your chest as before, then raise your chin to your knees. Lower your head back to the floor and then gently rock from side to side, and then in a circular movement, first in one direction then the other.
Relieve Chronic Backaches 1 Best Way to Relieve Chronic Backaches with Exercise
  • Breathe out and return to the starting position for a few moments.
  • Turn to one side and sit up carefully.

Focus points

  •  To protect the vertebrae place a thick blanket beneath you before rocking.
  •  Keep rocking movements steady, controlled and rhythmic.

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