Everyday Moves: 25 Gentle Exercises for Back Pain Relief

13. Prone Press-Up: Gentle Spinal Extension

The prone press-up gently encourages your spine to extend, offering relief if your back feels compressed or pinch-prone. Lie face down with your elbows beneath your shoulders and forearms on the floor. Using your arms for support, slowly press your upper body upward, letting your hips and pelvis remain relaxed on the floor.Pause for about 5 seconds at the top, then gently return to the starting position. Try five to eight repetitions, keeping the movement slow and controlled. If rising up feels like too much, simply prop yourself on your elbows and breathe deeply. This movement is an antidote to the all-too-common forward-bend posture from long periods of sitting. It can help improve spinal health and ease pressure on the lower back, but always move within a comfortable pain-free range.

14. Marching Bridge: Dynamic Core/Balancer

Taking the standard bridge up a notch, the marching bridge combines gentle strength-building with balance training. Start on your back, knees bent, and lift hips into a bridge. While holding the bridge position, slowly lift one foot an inch off the floor, lower it, then lift the other. Keep your hips level and movement slow—focus is on control, not height.Alternate legs for 8 to 10 marches, lowering your hips to rest as needed. If you’re new to bridges, start with the feet barely lifting or stick to the basic bridge until you gain confidence. Marching bridges engage the glutes, core, and back muscles all at once, building coordination that pays off in daily life—think walking, stepping, and even balancing on uneven ground. Small motions bring big benefits over time.