Everyday Moves: 25 Gentle Exercises for Back Pain Relief

7. Seated Forward Curl: Desk-Relief Stretch

For those spending hours at a desk or table, the seated forward curl is a gift to the entire spine. Sit upright with feet flat on the ground and knees at a right angle. Gently fold forward over your legs, letting your arms hang or rest them on your thighs—whichever feels easier. Relax your head and neck, letting gravity offer a gentle pull.Breathe deeply for 20 to 30 seconds, rising slowly when ready. If flexibility isn’t your best friend these days, keep your arms supported rather than reaching toward the floor. This movement helps unwind the toll of long hours spent sitting and provides much-needed elongation for the back muscles. Repeat three or four times throughout the day for maximum comfort. A little movement at your desk can bring remarkable change.

8. Abdominal Draw-In: Gentle Core Supporter

The abdominal draw-in is about activating the deep, supportive muscles without strain—ideal for those with sensitive backs. Start by lying on your back with knees bent, or you can even try this seated. Take a deep breath, then gently draw your belly button toward your spine as you exhale. Hold this soft “hollow” for 5 to 10 seconds, breathing gently, then release and relax.Using your hands on your belly for feedback can help you sense the activation. Repeat this process 8 to 10 times. Consistent practice builds the core stability essential for protecting your lower back during daily life. This subtle method is excellent for those new to exercise, post-surgery, or coming back from periods of inactivity. Gentle engagement fosters resilience—even if you don’t feel the “burn.” The sensation should always remain mild and under your control.