How To Strengthen Your Muscles To Relieve Back Pain (5 Simple Exercises)

Millions of people suffer from back pain. If you’re reading this article, you may have come across it by looking for solutions. Sure, pain relievers can help, but they only treat the symptoms, not the real problem. Every doctor has his own approach to treating back pain, but unfortunately, there’s no general solution to the problem.

Well, unless you’re willing to exercise. Some chiropractors and doctors agree that a set of back muscle-focused exercises can deal with back pain in the long run. Ukrainian surgeon Nikolai Amosov has already helped thousands of people relieve the problem with a simple set of exercises. He recommends them to anyone dealing with all kinds of back pain. These exercises will work your back muscles and reinforce them, improving your range of motion and effectively eliminating back pain.

All you need to do is perform them every day for half an hour. There are only 4-5 to perform, each one with 15 repetitions. It may take a bit of your time, but trust us – they work better than anything else.

Back Pain Exercises that Work


You don’t need to be a yoga master to do the yoga bend. It is a bit more advanced than expected, though, and will require a bit of effort. Lie down on your back on the floor and loosen your hips, legs, and arms. Now, with your arms beside your body, lift your legs slowly over your head. Your toes should be able to touch the floor before you go back to the original position slowly. Repeat the exercise 10 times or more if you can.

Chair Exercise

As the name suggests, you will need a chair for this exercise. Lie on it on your stomach and put both arms bent behind your head. Keep your legs straight – if you lose balance, intertwine them together. A smaller chair under your legs can also help, but try to do it without. Your body should be parallel to the floor. Move back up with your torso as much as you can, then go down. Repeat it 10 times.

Shake Your Body

Time to get funky! Get down on all fours and relax your back and spine. Put your palms on the floor and push into it until your wrists are bent. Shake your body for up to a minute – do it with real vigor and it’ll improve your mood and relieve back pain over time too.

Palm on the Back

To do this exercise that will stretch your back muscles, try to reach your back with your hand from behind. Optimally, your palm should rest on your shoulder blade. It can be a bit difficult in the beginning, but over time you’ll get used to it.


Lie down on your back on the floor, then clutch your legs with your hands (grab your knees and hold). Swing slowly on your back for about 10 times like a cradle – it should provider immediate pain relief.

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