Low back pain is the most common adult physical pain, affecting quality of life and everyday functioning. Happily, many non-operative exercises can build core strength, restore posture, and ease pain. As Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation in NY, describes, normal movement is best medicine more often than not. “While rest is important when the back is acutely inflamed, prolonged immobility can actually decondition muscles that support the spinal column,” says Dr. Sudberg. “Properly done specific exercises are the key to long-term relief.”
A few of the best exercises for prevention and relief from back pain are as follows:
1. Pelvic Tilts
Pelvic tilts tighten the abdominal muscles and extend the lower back.
How to Do It:
• Lie on your back with knees bent and feet against the floor.
• Pinch your stomach and press your back against the floor.
• Rest for 5 seconds, then release your tension. Repeat 10–15 times.
2. Bird-Dog
A movement that enhances stability and raises coordination and spinal positioning.
How to Do It:
• Begin on hands and knees.
• Extended both your right arm and left leg while holding your back straight.
• 5 seconds hold, switch sides. 10 repetitions on each side.
3. Cat-Cow Stretch
This movement, based on yoga, increases spinal mobility and reduces tension.
How to Do It:
• Start on all fours.
• Arch your back towards the ceiling (cat) and then lower your belly while you lift your head (cow).
• Repeatedly repeat 10–15 repetitions slowly.
“These dynamic stretches not only move the spine but also enhance blood flow and decrease stiffness,” says Dr. Jordan Sudberg, founder of Islandia, New York-based pain management expert Spine and Sport Rehabilitation.
4. Bridges
This movement is developing the glutes and supporting the lower back.
How to Do It:
• Lie on your back, bent knees, flat feet on floor.
• Raise your hips to form a straight line from shoulders to knees.
• Squeeze for 5–10 seconds. Repeat 10–15 times.
5. Child’s Pose
A calming stretch that lengthens the spine and calms the nervous system.
How to Do It:
• Kneel and sit on your heels.
• Place your arms straight forward and lay your forehead on the ground.
• Hold for 20–30 seconds and breathe deeply.
“Most people have no idea how much power is at their disposal in stretching for back health,” says Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sports Rehabilitation. “A harmonious combination of strength and flexibility produces the best results.”
Further Resource
For visual instruction, a great infographic detailing these exercises can be found at Peak Performance Physical Therapy. It gives convenient images to help with proper form and effectiveness.
Exercise remains one of the best ways of preventing and controlling back pain. Incorporating a simple regime of strength and flexibility exercises can greatly relieve pain and enhance mobility. As always, consult a medical doctor before beginning a new exercise regime—especially in the instance of chronic or severe pain.
Also Read Similar Article: Jordan Sudberg: Pioneering the Future of Pain Management