Back pain is a prevalent condition that affects millions of individuals worldwide, often limiting daily activity and reducing quality of life. The good news is that some exercises are the critical solutions to relieving pain and spinal well-being. Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation in NY, adds that certain exercises not only relieve pain but also strengthen the back against injury.
Why Exercise is Important for Back Pain
Dr. Jordan Sudberg, the creator of Spine and Sport Rehabilitation in Islandia, New York, a pain management specialty clinic, says, “Movement is medicine for the back. Gentle, consistent exercise promotes blood flow, enhances flexibility, and builds muscular support around the spine.” This is opposed to extended periods of rest, which causes stiffness and greater pain.
Best Exercises Prescribed to Relieve Back Pain
Some of the most effective exercises recommended by Dr. Sudberg and approved by rehabilitation professionals are the following:
1. Pelvic Tilts
Strengthen abdominal and lower back muscles by rocking back and forward from lying on back with knees bent.
2. Cat-Cow Stretch
Enhance spine flexibility by alternating arching and rounding your back on hands and knees.
3. Bird-Dog
Strengthen core by stretching out with one arm and the other leg and balancing on hands and knees.
4. Bridges
Activate glute muscles and reduce stress on the low back by lifting hips off the floor when you are lying on your back.
5. Child’s Pose
A restorative stretch that extends the spine and loosens tension in back muscles. Dr. Sudberg Jordan, CEO and Medical Director of Spine and Sports Rehabilitation, stresses, “Adding these exercises to a daily routine can significantly decrease back pain and enhance functional mobility in the long run.”
Safe and Effective Exercise Tips
Gradually Start: Begin gradually and work up to intensity to avoid strain.
Consistency is Key: Regular practice, even for a brief few minutes a day, is the best.
Proper Form: Employ correct technique to gain greatest benefit with least risk of injury. If in doubt, consult a physical therapist.
Use Supportive Surfaces: Training on supportive cushions or foam mats, such as high-quality foam inserts from The Foam Factory, can provide additional comfort and support to your workout.
Beyond Exercise: Healthy Nourishment of Your Back
Dr. Jordan Sudberg also suggests investing in spinal health beyond exercise: “Spend money on a good foam mattress for good sleep and appropriate ergonomic seating with properly designed chair cushions that can really help with recovery and pain management.” For those who work or recreate outdoors, outdoor foam replacement cushions can be a welcome relief on patio furniture to avoid back strain.
Back pain doesn’t have to control your life. By incorporating professionally-approved exercises and supportive lifestyle changes, you can actively move toward relief and wellness for your spine. As Dr. Jordan Sudberg, owner of Spine and Sport Rehabilitation of Islandia, New York, aptly states, “The right exercises, along with proper support, are the keys to overcoming back pain and taking back your active life.”
Related article to read: Jordan Sudberg: Pioneering the Future of Pain Management