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Last Updated on July 13, 2026 by Grace Oluchi
I needed to fix my back pain fast, it was getting really bad. So I tried these exercises, and it helped ease the pain a lot.
📋 Table of Contents
1 . Cat-Cow Stretch
This was the first exercise I started doing. Although it felt a bit odd doing it, I still kept on going. And after a few days, I noticed my back didn’t feel as tight as it felt whenever I got out of bed.
Doing those slow movements helped loosen those stiff muscles from sitting all day.
2 . Glute bridges
Doing glute bridges did a lot of good for my back pain. I never knew that having weak glutes could affect my lower back pain. So, after adding it to my routine, standing for longer periods of time started feeling easier.
3 . Child’s Pose
It didn’t feel very different to do, it gave my lower back a chance to relax after a long day. About two weeks later, the pain went down, and getting out of bed felt easier to do. Including walking, and sitting at my desk, which become more comfortable for me to do.
I started doing each of them for 10-30 seconds every day. As long as I could hold each exercise, I didn’t try to push myself too much. Or rush the whole thing.
After being in pain for so long, I realized that sometimes our back doesn’t need intense or harder workouts to feel better. It just needs us to consistently practice movements, the right one at that, and things can get better.
