The 5 Best Daily Back Pain Relief and Core Exercises (to avoid pain) - 15 Mins

These exercises are designed for general back discomfort—whether it’s muscle soreness from overuse or you're looking to strengthen your core and glutes to prevent injury or keep a disc issue from getting worse. If you have a specific back condition or diagnosis, consult your healthcare provider before performing these exercises.
1. Dead Bug

We’ll start with the Dead Bug—a safe and effective way to strengthen your deep core muscles without putting stress on your back. Lie on your back with your arms pointing toward the ceiling and your knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the mat. Return to center and switch sides. Go slow and controlled—this is all about stability.

2. Glute Bridge with Segmental Roll-Up

Next is the Bridge. Lie on your back with knees bent and feet flat. Press through your heels, squeeze your glutes, and slowly lift your hips by curling your spine upward one segment at a time. Then lower down the same way, one vertebra at a time. This helps with both glute strength and spinal mobility.

3. Banded Glute Activation

While still lying on your back, place a resistance band just above your knees. Open your knees outward against the band and return to center. Keep your core engaged and hips stable. This targets the glute medius, key for hip stability and lower back support.

4. Clamshell (Side-Lying Hip Opener)

Now turn to your side for the Clamshell. With knees bent and feet together, lift your top knee while keeping your feet touching and hips stacked. Lower slowly and repeat. This strengthens your outer glutes, which help with posture and protect your lower back during daily movement.

5. Cat-Camel Stretch (Spinal Mobility)

Move to your hands and knees for the Cat-Camel stretch. Inhale as you arch your back gently, lifting your chest and tailbone (Camel), and exhale as you round your spine, tucking your chin and pelvis (Cat). This dynamic stretch promotes flexibility and mobility in the spine. Repeat this for 10 slow, controlled reps.

6. Hip-Lifting Plank Reps

Now come into a forearm or high Plank position. From here, gently lift your hips up toward the ceiling, hold for 2 seconds, then return to the flat plank position. This builds dynamic core control and back stability. Do 10 to 20 reps with control, focusing on smooth transitions.

7. Prayer Stretch (Child’s Pose)

Finish with the Prayer Stretch, also known as Child’s Pose. Sit your hips back onto your heels, reach your arms forward on the floor, and let your head relax down. Breathe deeply and stay here for 30 seconds. Repeat 2 to 3 times to fully relax and release tension from your spine.

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