Back aches are one of the most common physical complaints that plague adults of all ages. Whether caused by poor posture, sedentary living, or past injuries, chronic back pain can take a toll on a person’s general health. The good news is that there are certain exercises that can provide instant relief and long-term protection. Spine and Sport Rehabilitation CEO and Medical Director Dr. Jordan Sudberg views movement as the easiest path to a healthy back.
“Exercise is not solely for health—it’s one of the most powerful weapons we possess in the prevention and reduction of back pain,” he says.
The following are five expert-approved exercises that have been found to alleviate back pain and fortify supporting muscles:
1. Cat-Cow Stretch
This stretch, also yoga-based, enhances spinal flexibility as well as posture.
• How to Do It: Begin on hands and knees. Inhale while you arch your back (cow pose), and exhale while you curve your spine (cat pose). Repeat 8–10 times.
“Gentle spine movement like this is ideal for people with mobility restriction,” Dr. Jordan Sudberg explains. “It lubricates the joints and relaxes tension.”
2. Bird-Dog
This exercise enhances balance and engages the core, lower back, and glutes.
•How to Do It: On hands and knees, extend one arm and the other leg. Hold for a few seconds, then switch sides. Repeat on each side 10 times.
3. Pelvic Tilts
These are mild but potent movements that develop the lower abdominal muscles.
•How to Do It: Lie on your back with your knees bent. Squeeze your core and push your pelvis up to push your lower back into the ground. Hold for 5 seconds and repeat.
4. Knee-to-Chest Stretch
Perfect for reducing lower back stiffness.
•How to Do It: Lie on your back and slowly draw one knee toward your chest with the other leg still flat. Hold for20 seconds and switch.
5. Glute Bridges
Strengthen glutes and lower back muscles that are supported by the core.
• How to Do It: Lie on back with knees bent and feet flat. Lift hips towards ceiling, hold, and lower. Repeat 12–15 times.
For a video tutorial for these exercises, check out this helpful infographic by Peak Physical Therapy:
Exercises for Back Pain
Final Thoughts
Consistency is the key. By doing these exercises regularly, one can greatly reduce back pain and improve posture and flexibility.
“The goal is not just pain relief—it’s to restore function, confidence, and freedom of movement. That’s the goal of successful rehabilitation.”
Before embarking on any new exercise regime, though, it’s best to consult a health care professional—if your pain is ongoing or intense.