Low back pain is the most common musculoskeletal pain in the world, present in millions of people and significantly influencing quality of life and function. Medication and therapy have their place, but adding some exercises to your routine will make a big difference in keeping the spine healthy and eliminating chronic pain.
Dr. Jordan Sudberg, NY CEO and Medical Director of Spine and Sport Rehabilitation, notes,
“Exercise is medicine for back pain. A regimen of frequent low-impact, controlled exercises can rehabilitate spinal strength and decrease inflammation.”
The following are five professionally approved exercises that have been shown to reduce back pain and enhance spinal well-being. The exercises target core stability, posture, and flexibility.
1. Cat-Cow Stretch
A yoga warm-up movement, this stretch lengthens spinal flexibility and minimizes stress on the lower back.
How to do it: On hands and knees, slowly arch and round your back, timing the movement with your breath.
2. Bird-Dog
This basic-stabilizing exercise strengthens the abdominal and lower back muscles.
How to: Start on hands and knees. Lift one arm and the opposite leg at the same time, keeping your hips even. Switch sides.
3. Pelvic Tilts
Ideal for people with sedentary lifestyles, pelvic tilts activate abdominal muscles and contract the lower back.
How to: Lie on your back with your knees bent and feet flat on the floor. Activate your core to push your lower back onto the floor and lift your pelvis off the floor.
4. Glute Bridges
This exercise works hamstrings and glutes, and indirectly lower back.
How to do it: Lie on your back with your legs bent, lift your hips off ground by squeezing your glutes, then lower slowly.
5. Child’s Pose
A calming position that gently lengthens the back and hips.
How to: Get on your knees, sit back on your heels, and stretch out your arms in front of you with your forehead on the ground.
Dr. Jordan Sudberg explains, “It’s critical that patients don’t dive into high-intensity exercise. Begin slowly, be regular, and always prioritize controlled movement to avoid additional straining.”
To view video demonstrations of all of these exercises, click on the infographic from Peak Performance Physical Therapy here:
Best Exercises for Back Pain Relief – Peak PT
Consistency Reigns Supreme
Backache won’t disappear in a night, but proper exercise and professional care can yield long-term relief to the majority of patients.
