Burn Calories and Alleviate Back Muscle Ache with These Exercises

Burn Calories and Alleviate Back Muscle Ache with These Exercises


Millions are impacted by back pain. But there is help! Exercises can reduce back pain and help you get fitter. This guide shares how these exercises help and offers examples of the best ones for your routine. Start doing them and you will be free of pain forever!

Warm Up Exercises

Stay healthy and soothe back muscle ache by getting some exercise! Before any intense workouts, warm-up exercises are key. These will help your body ease into the workout. Plus, they can help burn calories and relieve back pain. Here are some warm-up exercises to try:

  • Jogging
  • Jumping Jacks
  • Side Lunges
  • Arm Circles
  • Butt Kicks
  • High Knees
  • Squats

Arm circles

Arm circles are a great warm-up. They help you get ready for a workout.

  • Start with your arms out in front at a 90 degree angle from the body.
  • Rotate them away from you in small circles.
  • Do this slowly at first, then increase the number of reps and speed.
  • Allow your torso to move with each circle. This engages your obliques and mid-back muscles.
  • Do 10-12 reps before reversing direction and repeating.
  • Do 3 sets in total before starting again from standing position.

Shoulder rolls

Shoulder rolls are great for relieving back ache. They also increase blood flow to the shoulders, making them more limber.

To perform them, stand with feet shoulder-width apart. Take a deep breath and roll shoulders in a circular motion as you exhale. Do 5-10 reps, making circles bigger and faster. Then reverse direction, rolling arms forward for 5 reps. Let gravity pull arms down for an extra stretch.

Cat-Cow Pose

Try the Cat-Cow Pose! This stretching exercise is gentle, yet effective at warming up your spine and increasing back muscle flexibility. It’s a great addition to any workout routine.

To do it, get on your hands and knees. Wrists should be under shoulders, and knees under hips. Have a slight curve in your lumbar spine (low back). Flex your hips and round your spine up, tucking your chin towards your chest. This is called the Cat Pose.

Next, press down through your hands and arch your back. Lift your chin up, and push back through your hips. Make sure your head is aligned with your torso at all times. Reverse the movement slowly. Finish each set by returning to neutral spine position.

It’s important not to overstretch. Don’t strain yourself. Adjust for comfort if needed. Use mirrors or have someone else check you to make sure you’re doing it correctly. Repeat 5–10 times on each side for best results.

Child’s Pose

Child’s Pose is a yoga posture that stretches and opens the back, hips and shoulders. It is used to start or end a yoga practice, or on its own as a warm up or cool down exercise.

To do Child’s Pose:

  • Begin on all fours. Take an inhale and reach your tailbone up. On exhale, press your hips back towards your heels. Rest your forehead on the mat, with arms relaxed or stretched away from you. Hold for 15-20 seconds, repeat twice if desired.

Child’s Pose can help ease back muscle ache. Regular practice can increase range of motion in the shoulders and hips. It also calms the mind, as it helps tap into the parasympathetic nervous system. This allows us to relax more deeply into our breath, as we find stillness and peace in the yoga movements.

Core Exercises

Core exercises are a must for burning calories and reducing back muscle pain. These exercises use torso muscles to control movements, to strengthen and stabilise your core. They are even more important for protecting your spine and keeping your body balanced.

Check out these great core exercises to help you burn calories and wave goodbye to back muscle ache!


Plank is great for core strength. It works the abs, chest, lower back, and other core muscles. Plus, it can help burn calories and ease muscle aches.

To do a plank:

  • Get into a push-up position. Hands should be below your shoulders and feet together.
  • Bend your elbows until they’re near the floor. Keep your stomach tight and a straight line from head to feet.
  • Hold the plank for 20-60 seconds. If you want a bigger challenge, try side planks or raised leg planks.

Plank tones and strengthens many body parts. It also helps with balance and stability. Remember to keep good posture and keep breathing steadily.

Side Plank

Side planks are great for your core, and can help with back pain. This exercise works your quadratus lumborum, which is important for a stable spine. To do it, start by lying on one side with legs straight. Put one forearm under your shoulder. Lift up, keeping elbow bent at 90 degrees and tighten your stomach muscles. Once stable, raise one leg at hip height and keep both feet together. Hold for 30-60 seconds, then switch sides. Begin with 3 reps each side, then work up to 5-10 if you want to.

Side planks can improve posture, build abdominal muscles and reduce lower back pain. Plus, you don’t need a gym membership or special equipment – so they can be done almost anywhere!


The Superman exercise is a great way to strengthen your back. It works your core and can help ease any muscle pain you might get from everyday activities like carrying heavy stuff or sitting for long periods of time. To do this exercise:

  1. Lie facedown on the floor, with your legs straight and arms extended in front of you.
  2. Inhale and lift your legs and arms at the same time. Your shoulder blades should rise off the floor, forming a “Superman” pose.
  3. Exhale and put your arms and legs back down.
  4. Repeat 3 sets of 10 reps.
  5. Focus on your form and keep your core engaged to get the best results.

Bird Dog

Bird Dog is an awesome Pilates move that builds core strength and stability. It can also help with your posture and back pain. It’s a two-in-one: you’ll get a good workout and burn calories at the same time!

To do Bird Dog:

  • Start on all fours, with your shoulders over wrists and hips over knees. Keep your spine neutral, like a tabletop.
  • Then, extend one leg behind you, and reach the opposite arm forward so that all your body parts are in line. Hold for five breaths, and return to start position. Do the same on the other side.
  • Keep your abdominal muscles engaged throughout. For added challenge, rotate your palm up and elbow down at the same time. Keep your head in line with your spine, and avoid neck strain.

At first it can be tricky to coordinate the movements. Do it 3-5 times a week, starting with few reps. As you get used to it, it will become easier and more efficient. You’ll be able to increase the intensity as your technique improves. This core exercise will leave you energized and ready to take on the day!

Lower Back Exercises

Low back exercises are great for building strength, burning calories and easing aches. They’ll help you stay in shape, improve posture and even reduce your risk of harm. This article covers the kinds of these exercises, how often to do them and how to do them right. Learn more now!


The bridge is great for reducing lower back and hip pain. To do this exercise, lie on your back with bent legs and feet on the floor. Then, lift your hips off the floor. Balance on your shoulders for 5 seconds. Slowly lower back to the floor. This strengthens your core muscles, such as glutes and lower abdominals. It also helps with any potential pain in the area.

Keep your spine neutral when doing this exercise. Avoid arching or rolling it forward. This ensures you can move easily and do activities like walking or running without discomfort.

Glute Bridge

The glute bridge is a great exercise for the lower back. It builds strength and stability in the lumbar region while relieving back pain. You’ll need an exercise mat to do this.

  • Lie on your back with your knees bent and feet flat on the floor. Hip-width apart.
  • Raise your hips off the floor and hold for 5 seconds. Then, slowly lower yourself back down. Inhale through your nose and exhale through your mouth.
  • Do this 10 times with 10 seconds of rest between sets.

You can reduce active lower back pain and build strength in both muscular and connective tissue fibers. This low impact exercise is great for burning calories and toning the body. Plus, it helps you move better and avoid injuries in everyday activities.

Single Leg Glute Bridge

The single leg glute bridge exercise is great for toning and strengthening the lower back, glutes, legs, and core. It’s also known as a hip thrust. It helps build rear end strength and improves posture.

  • Lie with your back on the floor or on an exercise mat. Bend your knees to 90-degrees. Adjust their position to ease lower back ache from overworked muscles. Place your arms at a comfortable distance on either side. Raise one foot off the floor, keeping the other knee bent.
  • Press down into your foot on the ground, squeezing your glutes. Lift up so that only your upper back and shoulders rest on the ground. Lower yourself slowly until parallel with the floor. Keep air between yourself and the mat before pressing it away as you lift. This creates intense muscular contraction in both legs.

Repeat 10 times with each side for best results!

Reverse Plank

The Reverse Plank is a good exercise for the lower back. It builds strength and stretches the spine, plus burns calories! To do it, sit on the ground with legs out in front. Place palms just behind your hips. Then, contract your abs and lift your body with your arms and legs. Keep your back straight and look down towards your feet. Hold for 5-20 seconds, gradually increasing duration. Increase difficulty with leg lifts. Finish with some spinal flexion stretches. Do this last on shorter days as it takes more energy.


Stretching is essential! It can loosen muscles, increase flexibility, and even burn calories. Plus, it can relieve back muscle pain. In this article, we’ll explain some key stretches. These will help you burn calories, reduce stress, and boost physical well-being.

Cat-Cow Stretch

The Cat-Cow Stretch is a helpful exercise for those who sit for long periods of time. It can help with back and muscle aches, as well as reduce cortisol levels (a hormone linked to stress).

To begin, get on all fours in a tabletop position. Your wrists should be directly below your shoulders. Your knees should be directly below your hip bones. Ensure that your spine is straight, like a table top.

For the Cat Pose, arch your back upwards and slightly lift your chin. Squeeze your shoulder blades together and keep them connected to the floor. Hold for five seconds. Exhale as you reach higher towards the ceiling – then slowly release back to the starting position. Inhale as you do so.

For the Cow Pose, drop your belly towards the floor. Look up towards the sky – this will cause an “anti-cat” sensation. Arch your tailbone and neck up, like someone is pulling you from above. Hold for five seconds, exhaling each time as you reach higher. Then, return to Table Top Position. Inhale as you do so.

Repeat these two poses 10 times. Flow between them with each exhale reaching upwards into the cat/cow stretch position. Then, return to Table Top Position on each inhale. Gradually increase duration as needed. Never push through pain – rest if needed.

Seated Spinal Twist

Seated Spinal Twist is a great exercise. It can help relieve back pain and prevent injury.

  • Sit on the floor with your legs extended.
  • Bend your knees and cross one leg over the other, bringing your feet together.
  • Use the opposite hand to the crossed leg and grab onto the knee or shin.
  • Gently twist your upper body toward that side. Use both hands to increase mobility.
  • Hold for 30 seconds, then release and switch sides.

This stretch helps lubricate joint surfaces for improved flexibility, making it good for people with back pain.

Standing Hamstring Stretch

Stand tall and find an area with enough space. Put your feet hip-width apart and bend your knees slightly. Take a deep breath.

  • Extend one leg out behind you, pointing the toes up. Flex from the knee, not the hips or back. Press through both heels.
  • Reach for the wall or a stable chair for balance if needed.
  • Feel a mild stretching sensation on the back of the leg. Avoid any sharp pain or discomfort.
  • Hold for five to ten seconds. Release back down slowly.
  • Focus on releasing tension from each area as you return to standing.
  • Repeat this two times on each leg. Then switch sides. Finish with both legs at center.

Child’s Pose

Child’s Pose is a great yoga relaxation move that helps relax arms and shoulders, and the lower back. It’s often used as a restful pose between other more challenging poses or at the end of a yoga practice.

Start in tabletop position on all fours. Then, draw your hips back and down while extending your arms in front of you, with palms down and facing the floor. Press your chest toward your thighs and fold your torso over until your forehead touches the ground. Let your fingertips spread out away from each other while they are extended on the ground in front of you. Keep your glutes drawn forward and under and move into deeper poses by bending or straightening one or both legs while keeping the chest to thighs position.

This pose not only helps build flexibility in shoulders and hips, but it’s also great for relieving tension in neck and upper back muscles that can build up from too much sitting or carrying heavy objects. In addition to stress relief, it can:

  • Reduce calorie intake by providing mental stimulation and soothing sore muscles so you can perform more rigorous activities without overcompensating.
  • Help improve spinal alignment, leading to better form for workouts like running or using machines.

So, it has multiple benefits.

Cool Down

Cool off after an intense workout! Do exercises that reduce the soreness in your back muscles. This will help your body recover. Stretches and simple exercises are great for cooling down after a long session of physical activity. Plus, you can burn calories!

Let’s check out these exercises more closely:

Deep breathing

Deep breathing is a must for many activities, like exercise and relaxation. It lowers stress and builds abs, lower back and core muscles. It also helps oxygen move around the body and reach muscles that need it during exercise.

Start by sitting up straight, feet flat on the floor and hands relaxed in your lap. Inhale slowly through your nose, filling your lungs with air. Hold this breath for 5 seconds, then slowly exhale through your mouth. Do this for several minutes and challenge yourself to hold each breath longer.

By doing deep breathing exercises regularly, you can increase blood circulation and oxygen availability for longer. It can also help ease aches and tightness in the back muscles from bad posture or shallow breaths. So, pay close attention to your posture when doing deep breathing exercises, and get the most out of them!

Neck and Shoulder Stretch

Neck and shoulder stretching is a great way to reduce muscle tension, ease tightness and relieve pain. It should be part of your exercise routine – especially after working out.

Start by extending arms out to the side at shoulder height with palms facing down. Gently lower chin towards chest. Try to touch chin to the back of rib cage. Hold for 10-15 seconds. Then, repeat on other side.

  • Tilt head towards one shoulder (5-10 times), alternating left to right until both sides loosen up.
  • Draw circles in both directions with light pressure.
  • Bring one ear close to shoulder (5-10 times). Use opposite hand as support if needed.

These exercises provide relief during physical activity. They can also help with ache after a long desk job or computer use.

Child’s Pose

Child’s Pose is a yoga pose that helps relax your lower back muscles. To do it, go onto your hands and knees like you’re doing Cat/Cow pose. Spread your knees apart, but keep your big toes together. Sit back on your heels and exhale as your torso rests between your inner thighs. Tuck your chin slightly down toward your chest. If it’s uncomfortable, keep your head in line with your spine and look down at the floor or out in front of you.

With each inhalation, try to lengthen your spine by lifting up from your lower back and drawing in through your navel. On each exhalation, sink further into Child’s Pose and breathe deeply for 5-10 breaths. Then you can release or continue with other poses.

Frequently Asked Questions

Q: What are some exercises that can help burn calories and alleviate back muscle ache?

A: Some exercises that can help burn calories and alleviate back muscle ache include swimming, yoga, Pilates, cycling, walking, and strength training.

Q: Can exercise worsen back pain?

A: It is possible for exercise to worsen back pain if it is done incorrectly, too strenuously, or with poor posture. It is important to consult with a healthcare professional and/or a certified personal trainer to develop a safe and effective exercise plan.

Q: Can yoga aggravate back pain?

A: While yoga can be a great way to alleviate back pain, certain poses can aggravate existing pain or cause new pain if done incorrectly. It is important to work with a certified yoga instructor to learn proper alignment and modifications for poses that may be challenging for individuals with back pain.

Q: Can strength training help with back pain?

A: Yes, strength training can help alleviate back pain by improving core and back muscle strength and stability. It is important to work with a certified personal trainer to develop an appropriate strength training program that takes into account any existing back pain or injuries.

Q: Can walking help burn calories and alleviate back pain?

A: Yes, walking can be a great low-impact exercise that can help burn calories and alleviate back pain. It is important to wear proper supportive footwear and start with a manageable distance and pace.

Q: Can stretching help alleviate back pain?

A: Yes, stretching can help alleviate back pain by improving flexibility and muscle tension. It is important to stretch in a controlled manner and not overstretch to the point of discomfort or pain. It is also important to incorporate a warm-up and cool-down into any stretching routine.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

Related Articles