Most people experienced back pain at least once in their lifetime. It can be so hard to find an adult who had never felt this unpleasant symptom. What are the causes of it? Sometimes it's enough to sit down in an uncomfortable position for a while, and sometimes it can be caused by an injury. In most cases, it's not a serious problem, but it certainly affects the quality of our life and makes us feel miserable.

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

If you experience chronic back pain, you should consult with your doctor to find the right treatment for you. Just remember that it's not necessary to take medications to reduce back pain. In order to deal with this problem, you can be physically active and consciously keep the spine upright. In this article, we would like to show you ten effective moves that can help you alleviate back pain by avoiding compressing the discs. You don't need any special equipment to perform these exercises.

All you need to do is to perform this list of moves slowly and carefully. If you will perform them at least four times a day, you will forget about back pain for good. Are you ready to try? Scroll down to see how to perform these moves right to get the most out of these exercises.

READ MORE: 5 simple moves that can help reduce back and side fat

#1. Stretch

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Credit: BetterMe

#2. Plank variation

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Credit: BetterMe

READ MORE: 6 effective exercises to get rid of back fat

#3. Bird dog exercise

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Credit: BetterMe

#4. Shoulder brace

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Credit: BetterMe

#5. Back arch

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Credit: BetterMe

#6. Sela movement

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Credit: BetterMe

#7. Side spinal stretch

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Credit: BetterMe

#8. Knees-to-elbows back arch

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Credit: BetterMe

#9. Downward-facing dog

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Credit: BetterMe

#10. Bridge pose

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Credit: BetterMe

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

READ MORE: 12 simple exercises to get rid of back fat at home

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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