Today we propose a routine of 7 targeted exercises that will allow you to permanently relieve your back pain. These movements affect several aspects:
- The mobilisation of the spine to reduce stiffness
- Strengthening deep muscles who support your back
- Stretching of tension zones responsible for pain
- The stabilisation of the basin for a balanced posture
Practiced regularly, these exercises will transform your daily life by restoring freedom of movement and comfort. Let us discover together how to achieve them correctly.
Why these 7 exercises are essential against back pain
Back pain affects 80% of the population at least once in their lives. Contrary to the ideas received, prolonged rest often worsens the situation. Your back needs movement, but intelligent and controlled movement.
We selected these 7 exercises for their complementarity. They target the three pillars of a healthy back: joint mobility, muscle strength and flexibility. Each movement responds to a specific problem: morning stiffness, accumulated tension in sitting positions, weakness of deep muscles or postural imbalances.
These exercises involve both superficial muscles (which you can see and touch) and deep muscles (stabilizers of the column). This comprehensive approach addresses the root causes of back pain rather than its symptoms.
Exercise 1 – Stretching round back/duck back: mobilising the column on awakening
This exercise, inspired by yoga (battle and cow's posture), gently awakens your spine.
How to proceed: Place on four legs, hands under shoulders, knees under hips. Inhale by digging back, looking towards the ceiling. Expire by rounding the column, chin towards the chest. Alternate these two positions with fluidity.
Benefits: This segmental mobilization literally massages your invertebral discs, improves their hydration and relieves muscle tensions accumulated during the night.
Our recommendations: Perform 20 slow repetitions, synchronizing your breathing with motion. The amplitude must remain comfortable, without forcing.
Exercise 2 – Diaphragmatic breathing: gently strengthen the interior
Ventral breathing activates your transverse, deep muscle that acts like a natural belt around your spine.
How to proceed: Lie down on your back, bent legs, feet to the ground. Put a hand on your belly. Inhale deeply through the nose by inflating the belly (your hand must rise). Slowly exhale through the mouth by returning the navel to the column, as if you wanted to put your back on the ground.
Benefits: This technique strengthens the deep muscles that keep your spine stable, while reducing tensions. It also improves the oxygenation of your tissues.
Our recommendations: Practice 15 to 20 slow breaths, focusing on quality rather than quantity. You can start this exercise in the morning when you wake up or in the evening before you sleep.
Exercise 3 – Ventral sheathing: stabilize the centre of the body
Ventral sheathing strengthens your abdominal strap, the first bulwark against back pain.
How to proceed: Lie on your back, bent legs. Slightly lift the head and shoulders of the ground by contracting your abdominals. Your gaze is heading towards your knees. Be careful not to shoot your neck with your hands.
Benefits: This modified version of the sheathing solicits your abdominals without exerting excessive pressure on your back. It improves the stability of your pelvis and reduces the constraints on your lumbars.
Our recommendations: Hold position 5 to 10 seconds, then release completely. Repeat 5 to 10 times. If you feel tension in your neck, place a small cushion under your head.
Exercise 4 – Side sheathing: balance back sides
Muscle imbalances between the right and left sides often contribute to back pain.
How to proceed: Lie down on the side, lean on the forearm, elbow under the shoulder. You can keep your knees on the ground (beginner version) or stretch your legs (advanced version). Lift the pelvis to form a straight line, by contracting the slants and back muscles.
Benefits: This sheathing targets the lateral muscles of the trunk (oblique and square lombs), essential to maintain a balanced posture and prevent painful compensation.
Our recommendations: Hold 10 to 20 seconds on each side, repeat 3 times. Be sure to keep the pelvis aligned, without dropping it to the ground.
Exercise 5 – Dorsal gain / Superman: muscle the posterior chain
The posterior chain (back muscles, buttocks, ischio-legs) is often neglected, while it plays a fundamental role in maintaining your posture.
How to proceed: Get on all fours. Simultaneously hold the right arm and left leg, seeking to form a straight line. Keep the back flat by contracting abdominal and buttocks. Hold the balance for a few seconds, then change the side.
Benefits: This exercise strengthens the erective muscles of the spine, improves your proprioception (knowledge of your body in space) and corrects muscle imbalances.
Our recommendations: Hold 5 to 10 seconds on each side, repeat 5 to 10 times. Focus on the quality of the movement rather than the height at which you raise your arms and legs.
Exercise 6 – Squats: activate buttocks to relieve lumbars
Weak butts force your back to compensate, creating unnecessary tension in the back.
How to proceed: Standing, feet wide apart shoulder width, descend as if to sit on an invisible chair. Keep your back straight, chest open, weight on your heels. The knees do not exceed the tip of the feet. Back up by pushing on the heels and contracting the buttocks.
Benefits: The squats strengthen buttocks and thighs, two muscle groups that greatly relieve the work of your lumbar spine. A 2019 study showed that strengthening the buttocks reduced chronic back pain by 45%.
Our recommendations: Start with 2 sets of 10 rehearsals. Prefer a perfect execution to the quantity. If you begin, you can help yourself with a chair behind you.
Financial year 7 - Psoas stretching: release the pelvis and reduce tensions
The psoas, a deep muscle connecting the bottom of your spine to your thighs, easily retracts in a long sitting position.
How to proceed: Get in the slot position, back knee to the ground. Slowly move the pelvis forward while keeping the bust straight. You need to feel stretching forward of the hip of the rear leg. Breathe deep into the position.
Benefits: A tense psoas pulls at your lumbars and accentuates the arching, which causes pain. This stretch frees these tensions and restores better mobility of the basin.
Our recommendations: Hold 20 to 30 seconds on each side, repeat 3 times. Stretching must be pleasant, never painful. You can place a cushion under the knee on the ground for more comfort.
How long do these exercises for real relief?
We recommend a daily practice of 10 to 15 minutes to observe significant results. This duration may seem modest, but regularity prevails over intensity when it comes to back health.
Suggested program for beginners:
| Week | Frequency | Duration | Exercises |
| 1-2 | 3 times/week | 10 min | Exercises 1, 2, 3, 7 |
| 3-4 | 5 times/week | 12 minutes | All except 4 and 5 |
| 5+ | Daily | 15 min | The 7 exercises |
You will generally feel the first benefits after 2 weeks of regular practice: decreased morning stiffness, better amplitude of movement, reduced tension. After 6 to 8 weeks, the benefits stabilize and your back becomes more resilient to daily constraints.
The ideal remains to integrate these exercises into your morning routine or at the end of the day, at times when your back needs it most.
Safety tips for practice without injury
Your safety remains our priority. Respect these fundamental principles to make the most of these exercises without risk.
Listen to your body: The difference between a beneficial stretching sensation and a pain to avoid is simple. Stretching pulls slightly but remains bearable. Pain pricks, burns or radiates. If you experience pain, stop exercising immediately.
Step by step: Don't try to do all the exercises on the first day. Start with 3 or 4 movements, master them perfectly, then add the others gradually.
Breathe freely: Never block your breathing during exercise. Fluid breathing oxygen your muscles and facilitates movement.
Avoid sudden movements: All these exercises are done slowly, with control. Tricks can aggravate your pain rather than relieve it.
Adapt according to your condition: Some days, your back will be more sensitive. Adjust the intensity accordingly, reduce the amplitudes or number of repetitions. Better practice slowly than do nothing.
When to consult a healthcare professional?
We encourage autonomy in the management of back pain, but some situations require medical advice.
Check quickly if you see:
- An intense pain that does not decrease after 48 hours of relative rest and mild exercise
- Night pains that wake you regularly
- Loss of strength in the legs or difficulty walking
- Flushing, numbness or feeling of electric shock in the legs
- Urinary or intestinal disorders associated with back pain
- Pain after trauma (fall, accident)
- Fever accompanying back pain
These symptoms may indicate a problem requiring specific management: hernia disc, nervous compression, infection or other pathology.
A physiotherapist can customize these exercises according to your condition. An osteopath can correct structural imbalances. Your doctor may prescribe additional tests if necessary.
Take control of your back every day
These 7 exercises are your best back pain insurance. Practiced regularly, they transform your relationship to your body and give you the freedom of movement you deserve.
Remember that movement remains the best remedy for back pain. Each exercise session nourishes your invertebral discs, strengthens your stabilizing muscles and improves your posture. You invest 15 minutes a day for decades of comfortable mobility.
We accompany you in this process. Do not hesitate to share your progress, questions or difficulties with us. Your back will thank you for your daily commitment to your well-being.
Take care and move intelligently!
