Are you tired of dealing with constant back pain? Look no further! These simple exercises can help relieve your pain from the comfort of your home.

Start with gentle stretches to loosen up your muscles. Slowly roll your shoulders and neck, and gently twist your torso from side to side.

Next, try some back extensions. Lie on your stomach and slowly lift your chest off the ground, using your arms for support. Hold for a few seconds and release.

Planks are also great for strengthening your core and relieving back pain. Hold a plank position for 30 seconds, rest, and repeat.

Don't forget to stretch your hamstrings! Tight hamstrings can contribute to back pain. Sit on the ground with your legs straight out in front of you and reach for your toes.

Another helpful exercise is the cat-cow stretch. Get on your hands and knees, arch your back like a cat, and then drop your belly towards the ground like a cow.

Wall sits are a great way to strengthen your legs and core, which can help alleviate back pain. Lean against a wall with your knees bent at a 90-degree angle and hold for 30 seconds.

If you have access to a foam roller, use it to massage your back muscles. Lie on your back with the foam roller under your shoulder blades and slowly roll up and down.

Yoga poses like child's pose, downward dog, and cobra can also provide relief for back pain. Look up tutorials online for proper form and technique.

Remember to listen to your body and stop if you feel any pain. These exercises are meant to help, not hurt. With consistency and patience, you can find relief from your back pain at home.