Everyday Moves: 25 Gentle Exercises for Back Pain Relief

15. Hip Flexor Stretch: Front Chain Relief

Tight hip flexors often sneakily contribute to back pain, especially for those who sit for many hours each day. To stretch them, kneel on a soft surface and step your right foot forward into a gentle lunge. Press your hips forward until you feel a stretch along the front of your left hip. Keep your chest upright and shoulders relaxed.Hold the stretch for 20 to 30 seconds, then switch sides. Use a cushion under your knee for added comfort or steady yourself with a chair or wall. Regular hip flexor stretching reduces pull on the lower back, encourages upright posture, and opens up movement throughout the body. As always, the goal is mild tension, not discomfort. Progress will arrive steadily with a little daily attention.

16. Forearm Plank (Modified) — Deep Core Endurance

The plank is a superior exercise for training the deep abdominal muscles and lower back stabilizers for endurance, which prevents fatigue and slouching later in the day. Start on your hands and knees, then lower onto your forearms, keeping your elbows beneath your shoulders. For a modification, keep your knees on the floor, forming a straight line from head to knees, and simply hold this position. Focus on drawing your navel softly toward your spine and keeping your head in line with your back. Hold the position for 10 to 30 seconds. This builds sustained core strength without the impact of traditional crunches, teaching your entire trunk to act as a supportive unit.