5 exercises to relieve back pain at home

Plank is one exercise that engages most of the back muscles such as the abdomen, back extensors, erector spinae and quadratus lumborum. While some of these might sound like Harry Potter spells, they are actually vital for spinal and back movement. Lie on your stomach with your forearms on the floor balanced on your elbows. While focusing on the abdominal muscles, lift your hips and knees upwards. Keeping the body straight horizontally, hold for 30 seconds. Repeat for five more times daily, suggests the AAOS.