Back pain is one of the most common musculoskeletal conditions to affect people of all ages and activity levels. The good news is that certain exercises can reduce pain significantly, improve core muscle strength, and increase range of motion without surgery or medication.

“Movement is medicine in the prevention and treatment of back pain,” according to Dr. Jordan Sudberg, CEO and Medical Director, Spine and Sport Rehabilitation, NY. “Stabilizing muscles of the spine and increasing flexibility can be a long-term solution and reduce the chance of recurring pain.”

1. Cat-Cow Stretch

A calming yoga pose that lengthens the spine and awakens flow to the lower back. Excellent as a warm-up or cool-down.

How to: Get on hands and knees. Curve your back up (cat), then slowly lower your back down (cow) as you raise your head and tailbone.

2. Pelvic Tilts

This low-impact exercise tightens abdominal muscles and stabilizes the lower back.

How to do it: Lie on your back with your feet flat on the floor and knees bent. Press your lower back into the floor slowly as you tighten your abdominal muscles. Hold for a few seconds and then release.

3. Bird Dog

An ideal exercise to build core strength and increase balance, that will prevent unnecessary strain on the spine.

How to do it: Begin on fours. Raise one arm and the other leg simultaneously. Hold for 5–10 seconds, then return to the start and repeat on the other side.

4. Bridges

Bridges activate the glutes and hamstrings, stabilizing the lower back.

How to: Lie on back with knees bent, feet hip-width apart. Lift hips off floor until body is in straight line from shoulders to knees. Slowly lower.

5. Child’s Pose

This restorative position flexes the lower back, relaxing tension after strength training or sitting for long periods of time.

How to do it: Drop to your knees, and sit back on your knees and stretch your arms forward in front of you. Place your forehead on the ground.

As Dr. Jordan Sudberg explains, exercising regularly matters: “Back pain typically results from sitting still or uneven muscle use. Symptomatic, regular movement not only relieves pain—it keeps it from returning.”

He also stresses individualization. “Each person’s back pain is unique,” states Dr. Sudberg. “Individualized exercise under professional supervision can provide most benefit with least risk.”

Conclusion:

Adding specific exercises to your daily routine can have a significant impact on the alleviation and prevention of back pain. With repetition, correct form, and professional instruction, you can be the master of your spinal health—one movement at a time.

Yoga is a powerful tool for reducing back pain, combining stretching, strengthening, and relaxation techniques. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sports Rehabilitation, recommends several yoga poses that can help alleviate discomfort and improve spinal health. One of the most effective poses is the downward-facing dog, which stretches the entire back, hamstrings, and calves. To perform this pose, start on your hands and knees, then lift your hips toward the ceiling while keeping your arms and legs straight.

Another beneficial pose is the cobra pose, which gently stretches the lower back and strengthens the spine. Lie on your stomach with your hands under your shoulders, then lift your chest off the ground while keeping your hips and legs grounded. Dr. Jordan Sudberg explains, “The cobra pose helps improve spinal flexibility and relieve tension in the lower back. It’s a great option for those with mild to moderate back pain.”

For a more restorative option, try the legs-up-the-wall pose. Lie on your back with your legs extended vertically against a wall, allowing your lower back to relax completely. Dr. Jordan Sudberg notes, “This pose is particularly helpful for reducing lower back pain caused by prolonged sitting or standing. It promotes relaxation and improves circulation.”

Practicing yoga regularly can help prevent and alleviate back pain by improving flexibility, strength, and posture. Dr. Jordan Sudberg recommends starting with a beginner-friendly class or online tutorial to learn the proper techniques. “Yoga is a holistic approach to back pain relief,” he says. “It not only addresses the physical symptoms but also promotes mental well-being.”

For further reading:

Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist