Everyday Moves: 25 Gentle Exercises for Back Pain Relief

Lisette Marie

23. Single-Leg Hip Hinge (Supported Balance)

Silhouette of a man executing a stretching routine in a dim gym environment. Photo Credit: Pexels @Pixabay

This move combines the essential hip hinge (for safe bending) with a gentle balance challenge. Stand beside a chair for support. Keeping a light weight in the hand opposite the chair, lift the leg on the side of the weight. Slowly hinge forward at the hips, extending the lifted leg backward, forming a 'T' shape with your body. Return to vertical slowly. This complex motion strengthens the entire posterior chain (hamstrings, glutes, lower back) on the standing leg, teaching your body to stabilize efficiently during single-leg tasks like climbing stairs.

24. Standing Torso Rotation (Controlled Spinal Twist)

Elderly man doing exercise at home in front of a laptop, wearing a smartwatch. Photo Credit: Pexels @SHVETS production

While the supine twist is great for flexibility, the Standing Torso Rotation adds a functional element. Stand tall with your feet shoulder-width apart, holding a light object (like a towel stretched between your hands) across your chest. Keeping your hips pointed forward, slowly rotate your torso and shoulders to the right as far as feels comfortable, pause, and return to center. Repeat to the left. This trains the core and back muscles to safely control rotation, which is used constantly for everyday tasks like reaching into the back seat of a car or turning to converse.

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23. Single-Leg Hip Hinge (Supported Balance)

24. Standing Torso Rotation (Controlled Spinal Twist)

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