Back pain is a ubiquitous complaint that may afflict people of any age or lifestyle, and often interfere with regular daily functions as well as general health. There is better news, though, in the fact that there are some exercises that can strengthen the back, loosen up joints, and decrease pain. “A healthy, flexible back is the key to a pain-free and active lifestyle,” says Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation in NY. By incorporating specific exercises into a daily routine, people are better able to handle back pain and prevent further issues.
Pelvic Tilts
Pelvic tilts are a gentle exercise to tighten up the core muscles and ease tension in the lower back. How to do it:
- Lie on your back with feet flat on the floor and knees bent up.
- Engage your core muscles and push your lower back into the ground.
- Hold for a few seconds and release.
- Repeat 10-15 times.
Cat-Cow Stretch
This exercise enhances spinal flexibility and releases accumulated tension. How to do it:
- Start on your hands and knees.
- Inhale, arch the back, and raise the head (Cow Pose).
- Exhale and arch your back, and bring your chin to your chest (Cat Pose).
- Play for 1-2 minutes.
Bird-Dog Exercise
“Core stabilization exercises such as the Bird-Dog actually decrease lower back strain by as much as half while enhancing balance and coordination,” says Jordan Sudberg.
How to do it
- Begin on hands and knees with a neutral spine.
- Extend one arm ahead and the other leg behind, maintaining your back straight.
- Wait for three seconds before changing sides.
- Do 10 on each side.
Glute Bridges
This exercise strengthens the lower back, core, and glutes, which can relieve back pain. How to do it:
- Lie on your back with your knees bent and your feet hip-width apart.
- Press your heels and raise your hips up until your body is in a straight line from shoulders to knees.
- Hold for several seconds, then return to the starting position.
- Repeat 10-15 times.
Child’s Pose
A simple stretch that relaxes muscle tension and causes relaxation. How to do it:
- Bend your knees and lean back on your heels.
- Stretch your arms in front and dip your chest down towards the floor.
- Maintain for 20-30 seconds and repeat whenever necessary.
Final Advice
Regular physical exercise is probably the best treatment and prevention method for back pain. By incorporating these exercises into a regular exercise routine, the flexibility of a person can be improved, muscles can be developed, and pain can be alleviated. “Prevention and consistency are key when addressing back pain—small efforts can result in great relief,” says Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sports Rehabilitation. A healthy back without pain is an achievable goal with persistence and proper technique.
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