Move to Improve: Exercises That Can Relieve Back Pain

 

Back pain is a leading cause of lost workdays and compromised mobility in adults. Whether caused by poor posture, sedentary lifestyles, or trauma, chronic back pain has the potential to have a major impact on quality of life. In other cases, however, certain exercises can ease and even prevent repeated pain.

“Movement is medicine,” says Dr. Jordan Sudberg, owner of Spine and Sport Rehabilitation in Islandia, New York, specializing in pain management. “But not any kind of movement—structured, goal-oriented exercise is the answer to controlling and relieving back pain.”

Why Exercise is Important for the Back

The spine is supported by a complex system of muscles. When the muscles are not equal or are weak, the spine bears all pressure, leading to pain and tension. Building core strength, loosening tight muscles, and improving flexibility all go hand-in-hand to create more effective spinal alignment and reduce pain.

Dr. Sudberg maintains that consistency is more important than intensity.

It has nothing to do with doing high-level exercises or heavy weights. Gentle, everyday movement can have long-term dividends and significantly reduce instances of pain.

Best Exercises to Try

As per expert recommendations (e.g., as shown in the infographic by Peak Performance Physical Therapy), the following are some simple exercises that have been proven to alleviate back pain:

1. Cat-Cow Stretch

This yoga-inspired stretch relaxes the spine and tension in the lower back. Slowly arch and round your back on your hands and knees.

2. Pelvic Tilts

On your back with your knees bent, tilt your pelvis to push your back into the ground, and then release. This tightens the lower abdominal muscles, which support the lumbar spine.

3. Bird Dog

From all fours, extend one arm and one leg with the spine in neutral. This establishes balance and core strength.

4. Bridge Pose

As you lie on your back, lift your hips as you contract your glutes. This engages the posterior chain—namely the hamstrings and lower back.

5. Child’s Pose

A soothing, revitalizing stretch that releases tension in the hips and spine, commonly used to end a workout or a yoga class.

Final Thoughts

“Preventing back pain is not a matter of going to a gym,” says Dr. Jordan Sudberg. “A couple of minutes of mindful movement a day can make a big difference.”

If your pain is severe or persistent, it is always best to consult a professional before beginning any exercise program.

“Exercise is only part of a bigger picture,” Dr. Jordan Sudberg asserts. “It works best when it’s paired with clinical advice, proper posture, and lifestyle change.”

Also Read Similar Article: Jordan Sudberg: Pioneering the Future of Pain Management