If you have back pain, you're not the only one. About 80% of adults experience back pain at some point in their lives. Much of this recurring pain is caused by stress, awkward posture, and even negative emotions that are believed to aggravate pain.

Studies have shown that even in active adults, prolonged sitting is leading to serious health risks such as heart disease, diabetes, and cancer. More than half of a person's life involves sitting and sedentary activity.

Back pain can range from a dull, constant ache to a sudden sharp pain that makes it hard to move. These symptoms come on quickly and get worse over time.

We all want to maximize our daily performance and feel our best, but we can't do that with debilitating back pain in our way.

Instead of crashing in bed at the end of the day, try these movements proven to be some of the best back exercises.

Start with Stretching

woman loolking out the the window

Stretching is one of the best back exercises for relief of back pain and increasing back movement.

Because stretching requires work from both the mind and the body in the form of breathing techniques and physical poses, it's thought to be more beneficial than other techniques to improve back pain.

Stretching relaxes tight muscles while increasing circulation in our bodies. Not only will regular stretching relieve pain, but it will also strengthen the back to reduce the chances of experiencing back pain in the future.

Regular stretching allows you to reduce back pain by lengthening the muscles which produce tension. In turn, this serves as an effective remedy for the relief of stress.

Stretches To Alleviate Stress and Back Pain

Whether you're new to working out or an advanced gym-rat, give these stretches a try before working out or on their own to increase back flexibility and relieve tension.

Quick Upper Back Stretch

Basic stretches can be done almost anywhere and at any time. If you need something quick and easy you can do throughout the day, try this back stretch that can be done at your desk.

Sit up straight or stand with your knees slightly bent, make sure your head is relaxed. With your arms parallel to the floor, clasp your hands in front of you. Round your upper back and then push your hands forward facing your palms away from your body. Hold this stretch for 30 seconds making sure you continue to breathe steadily.

Child's Pose

Child's pose helps to improve spine mobility and relax our back muscles. Start on all fours, then sit your hips back and reach arms forward. Hold this stretch for 30 seconds and repeat as many times as you'd like.

Hamstring Stretch

If you're someone who spends a majority of their time sitting, your legs will get tight. When our legs become tight, the back is pulled to bend forward. Flexible hamstrings allow for decreased stress in the back and more freedom in bending and lifting movement.

Begin by sitting on the ground with one leg straight and the other bent. Hinge from the hip and lean forward until you feel a deep stretch behind the thigh then hold for 10 seconds. Repeat 5 times on each leg.

Malasana Pose

The Malasana pose stretches your lower back, groin, and thighs. Start in a standing position with your feet at hip width and your toes turned out. Squat down as deeply as you can and place your hands in prayer position. Twist to each side to get a deeper stretch.

This is one of the best back exercises because, in addition to supporting mobility of the lower back, it also aids in digestion.

Cat and Camel Back Stretch

This stretch will help to mobilize your spine and strengthen both the back and abdominal muscles. Begin on all fours. Arch your back towards the sky and hold for camel's stretch. Then, arch your back toward the ground for cat's stretch. By evenly stretching your back and abdomen, you are stabilizing your core to prevent future back pain.

Hip Flexor Stretch

Like your legs, if you sit for long periods of time, your hips will also become tight. When the hips are tight, they pull onto the lower back which increases stress. By increasing stability in your hip flexors, you will decrease your back pain when you're doing activities while standing.

Begin kneeling on a mat with your left knee. Place your right foot flat on the mat in front of you with your knee bent. Begin leaning forward which will stretch your left hip flexor towards the floor. Squeezing your butt during this exercise allows you to stretch your hip flexor even more. Hold this for 30 seconds and repeat on the right side.

Trunk Rotation Stretch

This stretch improves spine mobility while relaxing the muscles on the trunk of your body. Start by lying flat on the floor with your knees bent. While your upper back stays on the ground, rotate your knees towards the right and left sides of you until you feel a stretch. Hold on each side for a period of five seconds before switching.

Bridge Pose

This stretch helps to open up your hip flexors and your chest. This decreases tension down the front of the body and releases stress in the muscles. Start by lying on the ground with your knees bent and feet flat on the ground. Lift up your hips and hold for 10 seconds.

Reclining Spinal Twist

Spinal twists are a great way to relieve stress and tension in the lower back. Sit on a mat with your feet flat on the ground and your knees up. Twist your upper body from side to side slowly. Don't be alarmed if you hear a crack;  your back is realigning.

Standing Hip-Flexor Stretch

This stretch targets your hips and abdominal muscles which are shortened from prolonged sitting. This stretch relieves stress from your back by strengthening your core.

Start by standing alongside a wall and placing a chair on the other side of you. Begin stepping your right foot back, keeping your right heel off the ground. Lean to one side with the chair serving as your support and reach your opposite arm overhead. Hold this stretch for 30 seconds.

Passive Extension

If your back pain is due to slouching, you can counteract the damage on your back with this stretch. Simply lie down on a mat when your feet on the floor and your knees up. Place a towel or blanket under the bottom third of your shoulder blades and put your arms to the side or overhead. Lay in this position as long as you'd like as it elongates your back muscles.

For The Best Results, Make Stretching a Daily Routine

If you are consistent with your stretching routine and do it daily, you're going to see improvements in both your stress and your back pain.

To maximize the benefit of these movements, the key is transforming stretching from a once-in-awhile thing to a part of your daily routine.

The best way to get used to stretching is making sure you do it first thing in the morning and when you want to go to bed.

Stretching helps to increase your blood flow and makes it a good energy boost to get you through the rest of the day. Stretching before bed will alleviate your tension from the day and help relax your body to fall asleep.

The stretches listed above are some of the best back exercises you can do. These exercises will reduce stress, alleviate back pain, and build strength so you don't have to:

Reduce Stress While Building a Stronger Back

Your back is used for nearly every movement. By strengthening your back, you are investing in the longevity of your body. While stretching serves many purposes, it is also essential to directly target the muscles in your lower back which stabilize the spine.

With stronger back muscles, you can reduce stress in the body and prevent future back pain.

Even if you don't have gym access, these are among the best back exercises that can be done at home without any equipment.

Best Bodyweight Back Exercises

These movements are the best because they target all the different parts of your body, not just your back, to build a strong foundation.

Dolphin Kicks

This exercise targets your lower back to increase lower back strength while also targeting glutes, abdominals, hips, and spine.

Start by lying face down on a bench. Position your hips at the end of the bench so that your feet can touch the ground. Point your toes as you straighten out your legs and raise them up as high as you can. Hold this position for 5 seconds before bringing your feet back down and contracting again 4-5 more times. Ensure your feet don't touch the ground between reps to get the most out of this exercise.

Supermans

Supermans are a very simple exercise that can be performed anywhere. This movement targets your whole back, glutes, and shoulders.

Start by lying face down with your chin on the ground and arms out in front of you. Engage your entire backside as your attempt to pull yourself a few inches off the ground. Keep your arms and legs engaged in a single motion so that your feet are as high as your hands off the ground. Hold this position for 15-30 seconds for three repetitions.

Good Mornings

This is a great exercise to do when you first wake up, as the name suggests. This movement promotes energy and puts the spine in a neutral position, reducing stress throughout the day.

Start by standing up straight, feet hip length apart, and hands on hips. Begin bending forward slowly and keeping your shoulders in line with your hips. Continue to bend forward until you are parallel to the floor, then begin bringing yourself slowly back up. Repeat this exercise in 3 sets with 10-15 repetitions per set.

A common error with this movement is arching the back. Be sure to keep your back completely straight or you encourage out of line spine movement.

Nose and Toes Handstands

This exercise engages your back while encouraging flexibility and stability. If you're experienced in the gym and up to a real challenge, try this move.

Start in a push-up position with your feet against the wall. Walk your feet up the wall while keeping your abdomen tight and your spine in neutral position. Inch your hands as close to the wall as you can so that your nose and toes touch the wall.

If you're not ready for this advanced move, try a beginner modification. Stand with your back against a wall and feet spread wide. Bend your knees and place your hands on the ground in front of you, slightly wider than your shoulders. Straighten your legs out just a bit and begin to walk your hands in towards your feet.

Incorporate These Exercises Into Your Routine

After hunching over our desks and computers all day, it's essential to spend time targeting one of the biggest muscle groups that we tend to ignore throughout the day.

Back strengthening exercises are important to incorporate into our routines to maintain functional movement and preventing injuries.

In addition to getting up and moving around more, try these back strengthening exercises a few times a week to produce lasting results.

By adding stretching and body weight exercises to your routine, you will effectively reduce stress, lower occurrences of back pain, and lower your chances of getting injured in the future.

Stretching is one of the best back exercises for relief of back pain and increasing back movement.

Because stretching requires work from both the mind and the body in the form of breathing techniques and physical poses, it's thought to be more beneficial than other techniques to improve back pain.

Stretching relaxes tight muscles while increasing circulation in our bodies. Not only will regular stretching relieve pain, but it will also strengthen the back to reduce the chances of experiencing back pain in the future.

Regular stretching allows you to reduce back pain by lengthening the muscles which produce tension. In turn, this serves as an effective remedy for the relief of stress.