Release Back Pain: Why It Happens & Simple Exercises You Can Do at Home

Tips
Written By Cristina Popescu
young woman perfoming a yoga pose with one hand on the ground while the opposite is extended

Back pain is one of the most common complaints we hear from clients at Studio Brava—and for good reason. Long hours sitting at a desk, poor posture, stress, and even lack of movement can all contribute to discomfort in the lower or upper back. But the good news is that with the right awareness and a few simple exercises, you can start to relieve tension, restore mobility, and prevent pain from coming back.

 

Why Does Back Pain Happen?

Your back is made up of a complex system of muscles, joints, and ligaments that work together to support your spine and help you move. Pain often occurs when:

  • Muscles are weak or tight (especially the core, hips, and hamstrings).

  • Posture habits (like slouching at your computer or driving long hours) place stress on the spine.

  • Lack of movement reduces blood flow and flexibility.

  • Stress and tension cause muscles in the shoulders and back to tighten.

 

3 Simple At-Home Exercises to Release Back Pain

You don’t need fancy equipment to feel better. Just a Yoga mat or a carpet. Try these exercises at home:

instructor eric vandendriessche demonstrating a cow-cat pose to release pressure on the back, with red brick wall in the background

Cow-Cat Pose

1. Cat-Cow Stretch

  • Start on hands and knees (Table Top position).

  • Inhale, arch your back and lift your chest (cow pose).

  • Exhale, round your spine and tuck your chin (cat pose).

  • Repeat for 8–10 breaths.

    Benefits: mobilizes the spine, eases stiffness, improves posture.

 
young man kneeling on a black yoga mat on the floor with brick wall in the background, stretching arms forward, walking his hands to the right to deepen the stretching on his back

Child Pose with Side Stretch

2. Child’s Pose with Side Stretch

  • Kneel on the floor, sit back on your heels, and stretch arms forward.

  • To deepen, walk your hands slightly to the right, then to the left.

  • Hold each side for 30–60 seconds.

    Benefits: stretches the lower back, opens the hips, reduces tension.

 
young man lying on his back with knees bent and feet hip-width apart, pressing through his heels, lifting his hips, squeezing the glutes, performing a bridge pose on a black yoga mat with brick wall in the background

Bridge Pose

3. Bridge Exercise

  • Lie on your back with knees bent, feet hip-width apart.

  • Press through your heels, lift your hips, and squeeze glutes.

  • Hold for 5 seconds, then slowly lower.

  • Repeat 10–12 times.

    Benefits: strengthens glutes and core, supports spinal alignment.

 

Back pain can feel limiting, but with small daily habits and targeted exercises, you can regain comfort and strength. If pain persists, it’s always best to consult a professional to address the root cause.

At Studio Brava, our team offers physical therapy, Pilates, and balance-focused classes designed to reduce pain, improve posture, and help you move with confidence.

👉 Ready to take the next step toward a pain-free back? Explore our group classes and physical therapy sessions. 

Explore Our Group Classes
Cristina Popescu
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