Do you suffer from a nagging backache? Your sedentary lifestyle takes a toll on your back. Lack of exercise weakens your body muscles over time. Eventually your back takes the brunt of it and you are left grappling with persistent lower back pain.

Here are a few easy exercises that you can do every day that will strengthen your back. They will help correct your body posture and relieve the lower back pain:

  1. Stretch your spine while sitting:
  • Inhale and bring your arms up from sideways.
  • Interlock your fingers and breathe out slowly.
  • Taking a deep breath in and stretch up your arms and spine as much as you can.
  • Make sure your elbows are straight and biceps are touching your ears.
  • Hold this pose and take 5 long deep breaths and slowly bring your arms down while exhaling.

See the full image here.

Benefits: It stretches your backbone and back muscles and relieves the stress. It improves oxygen intake by increasing the lung capacity.

  1. Stretch your spine while lying down:
  • Lie down on your back on a flat surface.
  • Bend your knees with your feet on the floor pulled next to your buttocks.
  • Stretch your arms out in line with your shoulders.
  • While exhaling, bring both your knees to the right side.
  • Inhale and bring them back up.
  • Exhale and bring them down to the left side.
  • Inhale and bring them back up.
  • Repeat 8-10 times and feel the stretch in your back.

View the correct posture at

Benefits: It will de-stress and tone up your back muscles. It will make your backbone stronger.

  1. Give a rolling massage to your back:
  • Lie on a floor mat on your back.
  • Bend both the knees and bring them closer to your chest.
  • Clasp your legs by interlacing your fingers and pull your legs further toward your chest.
  • Now massage your spine by rolling on your back.
  • You can roll up and down on your spine.
  • You can also roll sideways on your back.

Slowly release the post after 3-5 minutes. See image here.

Benefits: It will give a good rub to your backbone and back muscles.

  1. The alternate leg stretch:
  • Lie down on your stomach on a flat surface.
  • Bring your arms beside your body.
  • Place your chin on the floor.
  • While inhaling lift your right leg up.
  • Keep breathing deeply 4-5 times in this posture without bending your legs.
  • Release the pose while exhaling.
  • Repeat the same with your left leg.

Check the right pose here.

Benefits: It will improve the blood circulation in the lower back area and relieve stress and pain.

  1. The downward facing dog stretch:
  • Get down on all fours and lift your tailbone up towards the ceiling.
  • Place your heels on the floor and touch your chin to your throat.
  • Keep your legs and arms straight.
  • Your body will make a triangle
  • Breathe deeply in this pose 5-10 times.
  • Repeat the pose 3-5 times.

Benefits: It helps relieve the strain on your back and strengthens the back muscles.

Add these simple exercises to your regimen and get rid of your lower back pain. However, do them under an expert’s guidance to avoid injury.