Back discomfort can feel really limiting, so it’s no wonder so many people are searching for practical ways to feel more comfortable. Although there are numerous methods, routines, and other options, not all of them work the same way for everyone.
If you’re experiencing back discomfort, consider checking in with a healthcare professional first to make sure any exercises you plan to try are suitable for your needs.
One of the most helpful habits for many people with back discomfort is exercising regularly (1). This can help for a variety of reasons, including supporting strength in the back, core, and other trunk muscles, which may help with stability while lifting, carrying, and doing other daily tasks that can sometimes make discomfort more noticeable. In addition, exercise may support flexibility and help ease muscle stiffness, which can support everyday movement and may help lower the chance of strain. Just as importantly, exercise can support circulation, muscle balance, and postural habits, which may help you go about your day feeling more comfortable.
There are several back-focused exercises that can be helpful, but what works best can vary from person to person. These easy back workouts from BetterMe offer a structured routine that may support flexibility and help you feel more comfortable.
About 9 minutes of gentle stretching can be a simple way to support mobility and ease feelings of stiffness. The best part is that you don’t need any equipment — just follow the prompts in the video and go at your own pace!
Reasons why BetterMe is a solid choice: a wide range of workouts, tasty recipes, support when you need it, and challenges that can help you stay consistent — and that just scratches the surface! Start using our app and see what works best for you over time.
What Causes Back Discomfort?
There are many different things that can be related to back discomfort. Some common factors include:
- Sitting or standing for too long in one position
- Regularly wearing high heels
- Lifting heavy objects with incorrect form
- Prolonged stress
- Age-related changes in the joints and back
Back-focused exercises can help address some of these factors by supporting mobility, strength, and postural awareness.
Yoga and gentle lower-back stretches may support flexibility and help you feel more relaxed. Some stretches may also feel soothing for tight back muscles (2).
Read more: Lower Back Weight Exercises for a Stronger Spine
How to Do Back Exercises Correctly And Safely
Doing back-focused exercises at home is a great way to get started. Not only are they convenient, they’re also affordable and easy to do. Here are some general tips that can help you get started:
- Start slowly and gradually increase the intensity as you become more comfortable.
- Don’t forget to warm up before you start any exercise routine, as it’s helpful for your muscles and prepares your body for physical activity.
- Focus on exercises that work the core muscles in your back and abdomen.
- Focus on good form to help lower the chance of strain.
- Listen to your body and stop if you feel any discomfort.
Working with a qualified professional (such as a personal trainer) can also be helpful, as they can suggest exercises to fit your needs. It’s not always easy or affordable to work with a professional, but following a back workout video or online tutorial from a reputable source can be a great alternative if you’re generally healthy, your back discomfort is mild and localized, and you don’t have other health concerns that may warrant closer supervision.
The Bottom Line
Some of the most common factors linked to back discomfort include sitting for too long in one position, wearing high heels, lifting heavy objects, and stress. Suitable back-focused exercises may help address some of these factors by supporting strength in your back and improving postural awareness.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Can exercise prevent recurrent low back pain? (2010, nih.gov)
- Yoga May Help Treat Back Pain (2017, nih.gov)
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