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35-Day Back Pain Relief Challenge

Chronic back pain can be debilitating, but with targeted exercises and practices, it’s possible to find relief. This 35-day challenge is designed to gradually strengthen your core, improve flexibility, and incorporate relaxation techniques. Remember, consistency is key, and always listen to your body. If any exercise causes discomfort beyond mild stretching, consult a healthcare professional.


Day 1-5: Core Strengthening
  • Day 1: Cat-Cow Stretch

Start in a tabletop position, arch your back up like a cat, then lower it down like a cow. Repeat for 1 minute.

  • Day 2: Dead Bug Exercise

Lie on your back with arms and legs up, lower the opposite arm and leg, and switch sides. Repeat for 1 minute.

  • Day 3: Plank

Hold a plank position for 30 seconds to 1 minute, maintaining a straight line from head to heels.

  • Day 4: Bird Dog Exercise

Start on hands and knees, extend one arm and the opposite leg, hold for a few seconds, and switch sides. Repeat for 1 minute.

  • Day 5: Bridge Exercise

Lie on your back, lift your hips off the ground, hold for a few seconds, and lower down. Repeat for 1 minute.


Day 6-15: Flexibility and Mobility
  • Day 6-8: Child’s Pose Stretch

Begin on hands and knees, push hips back towards heels, reach arms forward, and hold for 1-2 minutes.

  • Day 9-11: Seated Forward Bend

Sit with legs extended, hinge at hips to reach towards toes, and hold for 1-2 minutes.

  • Day 12-14: Cat-Cow Flow

Transition between the cat and cow stretch for 1 minute, focusing on smooth movement.

  • Day 15: Standing Forward Bend

Stand with feet hip-width apart, hinge at the hips to reach towards the floor, and hold for 1-2 minutes.


Day 16-25: Lower Back Strengthening
  • Day 16-18: Superman Exercise

Lie on your stomach, lift your arms and legs, hold for a few seconds, and lower down. Repeat for 1 minute.

  • Day 19-21: Hip Flexor Stretch

Kneel with one leg forward, push your hips forward, and hold for 30 seconds on each side.

  • Day 22-24: Glute Bridges with Leg Lift

Perform glute bridges, then lift one leg while keeping the hips level. Switch legs. Repeat for 1 minute.

  • Day 25: Side Plank

Hold a side plank on each side for 30 seconds to 1 minute.


Day 26-35: Relaxation and Mindfulness
  • Day 26-28: Deep Breathing

Practise deep diaphragmatic breathing for 5 minutes each day to promote relaxation.

  • Day 29-31: Guided Meditation

Use guided meditation sessions focused on relaxation and releasing tension for 10-15 minutes.

  • Day 32-34: Gentle Yoga

Engage in a gentle yoga practise focused on back pain relief for 20-30 minutes each day.

  • Day 35: Reflect and Celebrate

Take a moment to reflect on your progress. Celebrate your commitment to back pain relief and consider integrating these practises into your ongoing routine.


Completing this 35-day back pain relief challenge demonstrates your commitment to your well-being. Remember, consistency and proper form are keys to finding relief from back pain. If you experience severe or worsening pain during the challenge, consult a healthcare professional for personalised advice.

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