Back pain is a widespread condition that plagues millions of people, frequently disrupting daily life and overall well-being. Thankfully, some exercises can reduce pain, fortify the back, and ward off future pain. As Dr. Jordan Sudberg, CEO and Medical Director of NY-based Spine and Sport Rehabilitation, explains, a mix of flexibility, strength training, and posture-correcting exercises can dramatically reduce back pain and enhance spinal health. Some of the best exercises to add to your regimen are listed below.
Pelvic Tilts
Pelvic tilts strengthen the back of the pelvis and increase lumbar spine mobility. To do this exercise:
- Place yourself lying down on your back with the feet flat and the knees bent.
- Activate your abdominal muscles and press your lower back into the floor.
- Hold for a few seconds, then release.
- Repeat 10–15 times.
Dr. Jordan Sudberg cites “easy exercises like pelvic tilts, which help to achieve a normal position of the spine and reduce tension in the lower back.”
Cat-Cow Stretch
This soft stretching loosens the spine and makes it more flexible and less stiff.
- Start on hands and knees with hands beneath shoulders and knees beneath hips.
- Inhale and round your back, bringing your head down (cow pose).
- Exhale and arch your back and pull in your chin (cat pose).
- Repeat for 1–2 minutes.
This active movement increases flexibility of the spine and can create immediate relief from pain.
Bird-Dog Exercise
The bird-dog exercise will activate the core and lower back, providing more stability.
Start on all fours.
- Reach forward with one arm while stretching the other leg backward.
- Hold for a few seconds, and go back to the initial position.
- Switch sides and do 10–12 reps on each side.
CEO and Medical Director of Spine and Sports Rehabilitation Jordan Sudberg explains that “core stability is the most important key to a healthy spine and preventing chronic back pain.”
Bridges
Bridges activate glutes and lumbar muscles which stabilize the spine.
- Lie on your back with knees bent and feet hip-width apart.
- Squeeze your heels forward and raise your hips up towards the ceiling.
- Hold for a few seconds before releasing back down.
- 10–15 repetitions.
This exercise increases lower body strength, decreasing back strain.
Seated Spinal Twist
Stretching the spinal column can relax tension and provide flexibility.
- Sit with straight legs and also bend one knee with the foot outside the other thigh.
- Rotate your upper body around the folded knee, resting the other elbow on it.
- Remain there for 20–30 seconds and switch sides.
In Summary
Adding these exercises to a daily regimen can decrease back pain dramatically and improve spinal health. Strengthening core muscles, flexibility, and posture are the secrets to long-term relief. Dr. Jordan Sudberg, also recommends people incorporate these exercises into a healthy lifestyle for best results. Always consult a professional before starting a new exercise program, particularly if you have a pre-existing back condition
Further
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