Exercise is good for your body but not all exercises are good for your back especially if you are having back pain. Not having correct body posture and lifting heavy objects often lead to back pain but this can be prevented and is curable. These are the best exercises for people with back problems that won’t put a strain on their back.

Yoga Pose

Having a child’s pose or traditional yoga pose will relieve tension and pain in your neck, shoulders, and spine. It will also loosen up tight lower back muscles, promotes blood circulation and flexibility along the spine. These are the steps to do this:

• Sink back through your hips with your knees and hands on the ground.
• As you fold forward, hinge at your hips.
• Belly must be rest on your thighs.
• Your arms must be extended alongside or in front of your body as your palms are facing up.
• Breath deeply to relax any areas of tension or tightness.
• Hold this pose for up to 1 minute.

Seated Spinal Twist

A seated spinal twist will increase spine mobility and stretch your back, hips, neck, abdominals, and shoulders. Follow these steps:

• Sit on the floor while your legs are extended out in front.
• Place your foot outside of your right thigh while you bend your left knee.
• For support, place your left hand behind you and place your right arm outside of your left thigh.
• Twist to the left side starting at the base of your spine.
• For 1 minute hold this kind of pose and repeat on the other side.

Pelvic Tilt

This will build strength in your abdominal muscles which will relieve tightness and pain in your lower back. These are the steps to do pelvic tilt:

• With both feet flat on the floor and knees bent, lie on your back.
• As you flatten your back against the floor, engage your abdominal muscles.
• Hold this position for up to 10 seconds.
• Breath normally by releasing and taking deep breaths to relax.
• Do 1-3 sets while having 3-5 repetitions.

Sphinx Stretch

Is a gentle backbend stretch that allows your body to be relaxed and active. This will strengthen your buttocks, spine, and chest. To do sphinx stretching:

• First is you will lie on your stomach while your elbows are under your shoulders and your hands are extended in front and your palms are facing down.
• Your feet must be set slightly apart.
• As you lift your head and chest, engage gently your lower backs, thighs, and buttocks.
• Breath deeply and stay strong in your abdominals and back.
• Your pelvis must be pressed into the floor.
• Gently close your eyes and for 30 seconds to 1 minute, hold this kind of pose.

Piriformis Stretch 

This stretching works best in your piriformis muscle which is located deep in your buttocks. This will relieve pain in your lower back and tightness in your buttocks. These are the steps:

• With both feet flat on the floor and knees bent, lie on your back.
• At the base of your left thigh, place your right ankle.
• Place your hands behind your left thigh and pull them upward into your chest.
• For 30 seconds to 1 minute, hold this kind of position.
• Do the opposite side.
• To make this stretching more comfortable, keep your bottom feet on the floor and use a cushion for head support.

Knee-to-Chest Stretch

Knee-to-chest stretch will promote overall relaxation by relaxing your thighs, hips, and glutes. These are the steps for you to follow:

• Lie on your back while your feet are flat on the floor and both knees are in a bending position.
• Extend your left knee straight on the floor.
• Clasp your hands behind your thigh or at the top of your shinbone and let your right knee draw into your chest.
• Avoid lifting your hips and lengthen your spine down to your tailbone.
• Release any tension by breathing deeply.
• For 30 seconds to 1 minute, hold this kind of pose.
• Then, repeat with the other leg. For extra padding, place a cushion under your head. If it’s hard for your arms to reach, just wrap a towel around your leg. Tuck your chin and let your head up toward your knee.

Regular exercise like simple stretching is the best way to avoid back problems. Be mindful of your body’s limitations and avoid having too much exercise if you feel such pain. So start performing those exercises being mentioned for you to be physically fit always.

Source:
https://www.healthline.com/health/lower-back-stretches#knee-to-chest