Best Exercises for Back Pain Relief: What Actually Works and Why
Back pain affects millions of people across the UK each year—whether from long hours at a desk, repetitive lifting, or simply the strains of daily life. If you’ve found yourself searching for the best exercises for back pain relief, you’re not alone. But with so much information online, it’s hard to know which movements actually help—and which could make things worse.
In this blog, we’ll break down what really works when it comes to easing back discomfort and rebuilding strength and confidence. These exercises are designed to be gentle, effective, and—most importantly—sustainable for long-term results.
Why Exercise Is Key to Managing Back Pain
When you’re dealing with back pain, movement might be the last thing you feel like doing. But staying still is one of the worst things you can do. Your spine and the surrounding muscles thrive on healthy movement. Gentle, regular exercise improves circulation, reduces stiffness, and strengthens key muscles that support your posture.
The right movements can do more than just reduce discomfort—they can help you move more freely, sleep better, and feel more in control of your body.
1. Pelvic Tilts – For Gentle Core Activation
One of the best exercises for back pain relief is the simple pelvic tilt. This gentle motion engages your deep abdominal muscles without placing stress on your spine.
How to do it:
- Lie on your back with knees bent, feet flat on the floor.
- Flatten your lower back into the floor by gently tilting your pelvis upwards.
- Hold for 5 seconds, then release.
- Repeat 10–15 times.
This helps to re-engage the core, support your lower back, and improve posture control.
2. Child’s Pose – To Ease Tension and Stretch the Spine
A staple in yoga, child’s pose offers a safe way to lengthen the spine and reduce compression.
How to do it:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward and lower your forehead to the ground.
- Breathe deeply and hold for 30–60 seconds.
It’s one of the best exercises for back pain relief because it gently opens up the lower back without strain.
3. Cat-Cow Stretches – To Improve Flexibility
This dynamic movement is perfect for increasing spinal mobility and encouraging circulation.
How to do it:
- Start on hands and knees.
- Inhale as you arch your back (cow pose), lifting your chest and tailbone.
- Exhale as you round your spine (cat pose), tucking your chin and pelvis.
- Repeat slowly for 1–2 minutes.
This movement encourages flexibility and can help identify how your spine responds to motion—an important step in recovery.
4. Bridges – For Glute Strength and Lumbar Support
Strong glutes can offload the pressure placed on your lower back. Bridge exercises target the glute muscles and help stabilise the hips and spine.
How to do it:
- Lie on your back with knees bent, feet hip-width apart.
- Press your feet into the floor and lift your hips until your body forms a straight line.
- Hold for 5 seconds, then slowly lower.
- Repeat 10–15 times.
Of all the best exercises for back pain relief, bridges are excellent for building strength safely.
5. Wall Angels – For Posture and Shoulder Alignment
If your back pain stems from long hours at a desk, wall angels are a simple way to open up the chest and retrain postural muscles.
How to do it:
- Stand with your back against a wall, arms bent to 90 degrees like goalposts.
- Slowly slide your arms up and down against the wall, keeping them in contact.
- Repeat 10 times, focusing on control.
This exercise builds awareness of posture and supports spinal alignment—two major factors in long-term relief.
Tips for Doing These Exercises Safely
- Listen to your body: If an exercise increases your pain, stop and consult a professional.
- Focus on consistency, not intensity: Daily, gentle movement is more effective than occasional high effort.
- Support with breathwork: Breathing deeply during stretches helps relax tension and improve focus.
When to Seek Extra Help
While these are some of the best exercises for back pain relief, they may not address the full picture if your discomfort is ongoing. Pain that lingers, worsens, or travels down the legs could indicate deeper nerve involvement, joint stiffness, or scar tissue restriction.
That’s why working with a specialist who can assess your specific condition and tailor a movement plan is often the key to long-term improvement.
Final Thoughts
The best exercises for back pain relief are the ones that respect your current limits while gradually encouraging strength, mobility, and confidence. There’s no one-size-fits-all solution—but there are tools and movements that can make a big difference when done consistently and correctly.
You don’t have to live with constant discomfort or rely on medication alone. Movement really is medicine when it’s guided well.
Download our free back pain report packed with helpful tips, safe exercises, and expert advice to get you moving well again.
Click here to download the free report and take the first step towards a life free from back pain!
More free resources:
Read our blog: 5 Simple Movements to Ease Back Stiffness and Improve Mobility – Active Motion
Book a Free Telephone Consultation: Request A Call Back – Active Motion
Learn more about our amazing team: Team – Active Motion Injury Clinic