Move Better, Hurt Less: Evidence-Based Exercises to End Back Pain

Backache remains one of the world’s most common health complaints—troubling people of all ages and lifestyles. Relief is at hand, however, as with the right exercises, most cases of mild and moderate backache can be significantly eased or even prevented. Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation of NY, states, “Movements are medicine in the spine. Focused exercises that build core strength and flexibility can relieve pain and avoid repeated injury.”

Below are professionally suggested exercises to support spinal wellness and ease pain.

1. Cat-Cow Stretch

A flowing, unbroken sequence from one posture to the next, the Cat-Cow stretch allows the spine to move and the lower back to relax.

•How to do it: Crawl on your hands and knees. Inhale and arch your back (cow pose), exhale and round your back (cat pose). 10–15 repetitions.

2. Bird-Dog Exercise

This core-strengthening exercise improves posture and stability.

• How: Begin in hands-and-knees position and extend your right arm and Justify leg simultaneously. Hold for seconds, then switch. Repeat 8–10 times on both sides.

Dr. Jordan Sudberg emphasizes,

“Strengthening your core is essential. The bird-dog, for instance, not only strengthens your back, but it also conditions your body to move safely throughout the day.”

3. Pelvic Tilts

A smooth motion that gently engages your abdominal muscles and lower back.

• How to do it: Lie on your back with feet flat on the floor and knees bent. Squeeze your belly muscles to press your lower back into the floor, and then release. Repeat 10–15 times.

4. Knee-to-Chest Stretch

This one relaxes your lower back and can be amazing to loosen a tight area.

• How to do it: Lie on your back and pull one knee in toward your chest with the other leg extended. Hold for 20–30 seconds and then switch to the other leg.

5. Child’s Pose

A traditional pose that gently extends the spine and releases tension.

• How to do it: Kneel and sit on your heels with your arms stretched out in front of you on the floor. Rest your forehead on the floor and hold for as long as a minute.

For reference, you may refer to this infographic of strong back exercises:

Best Exercises to Relieve Back Pain – Peak Performance Physical Therapy

Final Thoughts

Consistency is also needed while exercising for relief from back pain. Always take care of your body and visit a doctor if the pain continues.

Dr. Jordan Sudberg advises,

“These exercises are great tools, but they must be executed with care. Good form and gradual progress are the keys to gaining long-term benefits without exacerbating the problems you already have.”