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Functional Exercises for Back Pain

Are you suffering from back pain? If so, try these functional exercises to help strengthen your back muscles and prevent back injury.
Eric Leader May 27, 2019

Do You Suffer From Back Pain?

A bad back is a common problem that people usually have quite often. Multiple factors may contribute to back pain. It is advised to see a doctor to ensure an underlying issue doesn't cause the intensity of the pain before engaging in an exercise plan.

Let's take a look at some exercises that personal trainers believe, can provide relief.


Bridges are a good exercise for the buttocks, just under the spine. The buttocks contribute to lower the back side of the body, and it is beneficial to keep them fit when a person has a bad back. This exercise is super easy to do and provides a strengthened back and helps to cure the bad back.

Partial Crunches

Crunches are considered to be one of the best exercises in any given situation as they help build muscles well and are durable for both stomach and back.

Partial crunches are beneficial for a bad back as they tend to strengthen the back muscles. They are performed similarly like crunches; however they are performed with low raising.

Knee To Chest

Knee to chest is an exercise that would strengthen the back and thigh muscles. It is vital for lowering the tension on the bad back and bringing relief.

It is advised to perform this exercise even if there is no bad back pain. It will keep your muscles fit, which will prevent a bad back. It is easy to do and beneficial.

Hamstring Stretch

This is a bit of a tricky exercise as commonly people do not get the technique correct.

The proper way to perform this exercise is to loop a towel over a raised leg’s foot and keep it straight upwards, do not bend the knee and pull the foot downwards, this would give a feeling of the thighs stretching.

Rotational Stretches

A fun exercise that is beneficial and easy to perform. It is a gentle exercise for a bad back that can quickly heal or relieve the pain. It is also suitable for improving stability.

It reduces the tension on the lower back and strengthens the back muscles. It affects the back and oblique muscles.

Wall Sits

This is super easy to perform. It gives relief from a bad back, and it is also healthy.

It strengthens the back muscles and also contributes to the fitness of the knees. Stick to the wall in a squat like position, when the knees are bent, hold that position and then after a constant pause, sit up. Very easy and very useful.


Try these exercises, and over time, you would see a notable improvement in the overall strength of your back muscles coupled with a decrease in pain.