Lower back pain is a most common adult complaint, generally caused by sitting for long periods, slouching, or a lack of exercise. Fortunately, by exercising in the right way, you can strengthen the muscles that are responsible for the spine and reduce pain by a considerable extent.
Dr. Jordan Sudberg, medical director and CEO of NY’s Spine and Sport Rehabilitation, is an expert in movement as medicine—specifically, back medicine. “Chronic back pain typically is a result of muscular imbalances and weakened core structures. A personalized exercise program will enhance mobility and strength,” he says.
Best Exercises to Relieve Back Pain
The following exercises are routinely prescribed by physical therapists and rehabilitation professionals for control and management of lower back pain:
1. Pelvic Tilts:
This is a slow exercise that tightens lower abdominal muscles and straightens lower back. Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back on the ground. Hold for 5 seconds and repeat for 10 repetitions.
2. Cat-Cow Stretch:
In yoga, this movement aids in flexibility and alignment of the spine. Start on hands and knees; arch your back up toward the ceiling (cat), and then lower your belly and lift your head and tailbone (cow) slowly. Repeat for 30 seconds.
3. Bird-Dog:
This stabilizing exercise engages the core and balance. On your hands and knees, lift one leg and the other arm simultaneously, with the spine in neutral. Hold for a few seconds, switch sides, and do 10.
4. Bridges
Strengthen your hamstrings and glutes with this easy exercise. Lie on your back with your knees bent. Lift your hips up so your shoulders, hips, and knees all create a straight line. Hold for a few seconds and then slowly lower. Dr. Jordan Sudberg, a spine surgeon and owner of Spine and Sport Rehabilitation of Islandia, New York, that specializes in the treatment of pain, suggests beginning the exercises slowly and consistently. “Start slow and listen to your form so that you don’t exacerbate problems,” he says.
When to Seek Help
While these exercises may help reduce generalized discomfort, recurring or worsening back pain cannot be dismissed. An individualized assessment by a health care practitioner may be warranted. “Back pain is not universal. Individualized rehab programs ensure long-term recovery and recurrence prevention,” states Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sports Rehabilitation. Adding these exercises to your daily routine, combined with good posture and a supportive sleeping arrangement, can make a significant impact on your overall spinal well-being.
For a visual guide, you can view an infographic of these and similar exercises at Peak Physical Therapy.