6 Exercises To Get Rid Of Back Pain And Boost Immunity

Written by Dr. Pramod Mane on Tue, 01 August 2023


As we get older our joints get worn out and start to ache. This can result in chronic or sporadic pain. Over 80% of the adult population has suffered from back pain at some point in their life.

Back pain causes could be many, but all back pains can make seemingly simple everyday tasks exceedingly difficult to perform. This can be disabling for many people and even significantly affect your mobility and physical activity.

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Luckily, these problems have achievable solutions - low impact lower back stretches and exercises for the back that are effective in relieving lower back pain as well as upper back pain, incorporating physical activity into your daily life and best of all; these activities help improve your immune function. The stretches mentioned here are inspired by Pilates and yoga, which don’t require any special equipment, thus they are ideal for beginners and those confined indoors.

Here is a curated list of lower back pain exercises for you to try:

1. Knee to chest stretch

Lie down on the floor place your arms to your side, palms facing down. Bring your knees to your chest, one at a time. Try to keep your lower back pressed against the floor as you do this. For added relief you can embrace you knees and pull them closer to your chest. Do not over strain your back as you do this. Repeat this knee to chest exercise 10 to 15 times.

Knee to chest stretch

2. Seated trunk rotation

Start in a seated position in a chair. Sit with your spine as erect as you can. Now, gently rotate your trunk and shoulders to one side. Hold this position for about 15 seconds, then return to your original posture. Repeat this on the other side. Do this activity 5 to 10 times in each direction.

Seated trunk rotation

3. Cat-cow exercise

To start the cat-cow pose, bring your body into a table-top position, that is, your hands and knees should be on the floor, with your spine straight and parallel to the floor. Take care that your knees are parallel to your hips and your palms are parallel to your shoulders.

  • Cow pose:

As you inhale, roll your shoulders back and arch your abdomen towards the floor. This will result in a natural curve in your lower back. Hold this position for a few breaths.

Cow pose

  • Cat pose:

Next, as you exhale arch your middle and upper back towards the ceiling. This will result in a natural hump in your upper back. Hold for a few breaths.

Now, inhale and come back into the cow pose. Take care that transition into these alternate poses is gentle and gradual.

Cat pose

Repeat this stretch 10 to 15 times.

4. Pelvic tilt

Lie down with your back to the floor. Bend your knees so that the soles of your feet are on the floor. In this position, it is natural for your lower back to be slightly off the floor. Next, breathe out and gently move your hips in a rocking motion, towards your head. You’ll feel your lower back pressing against the floor. Stay in this pelvic tilt exercise position for a few seconds, and then repeat the motion 5 to 10 times.

Pelvic tilt

5. Seated forward bend

Get into a seated posture on the floor with your legs stretched out in front of you. Flex your toes towards you, and bend forward to touch your toes. Try your best to press your torso on to your thighs. Don’t over strain yourself, do only as much as you can. Repeat this exercise 10 to 15 times.

Seated forward bend

6. Supported bridge

Lie down on your back with your knees bent and the soles of your feet flat on the floor. Extend your arms on the floor with your fingers reaching toward your feet. Keeping your feet firmly pressed down to the floor, try to lift your hips off the floor. Prop your lower back up with a pillow or a yoga block, if you have one. Stay in this position, without straining your neck, for a few minutes.

Supported bridge

To get back into a normal resting position, lift your hips once more and slide the pillow or yoga block out from under you. Then gently lower yourself on to the floor.

Back pain can be mild in some people and debilitating in others, getting your daily quota of physical activity in such cases can feel very tiresome. However, by using gentle stretches that strengthen your back muscles, it may be possible to achieve long term relief and boost your immunity simultaneously. Give it a shot!


Dr. Pramod Mane

A Doctor of Medicine (MD) in Pharmacology., currently based in Mumbai, India, Dr Pramod Mane, comes with an experience of more than 20 years of working in Medical Affairs in the Pharmaceuticals & Nutraceutical Industry. Director of Medical Services at Mega Lifesciences since 2008, Dr Mane has been associated with several MNCS in the areas of Medical Affairs, Medical Services, Medico-marketing, Pharmacovigilance & Clinical trials in his illustrious career.

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Current Version

Aug, 01 2023

Written By

Dr. Pramod Mane