Living with back pain can be challenging, but incorporating specific exercises into your routine can provide significant relief. Strengthening your core muscles and improving flexibility are key steps in managing back pain and preventing it from recurring.
Below, Center for Pain Management reveals 7 effective exercises that alleviate pain and reduce the need for more invasive spine pain treatments. Alongside other pain management treatment options, these exercises can help reduce reliance on medication.
What Exercises Relax the Back?
- Pelvic Tilts
- Bridges
- Cat-Cow Stretch
- Bird-Dog
- Child’s Pose
- Knee-to-Chest Stretch
- Seated Spinal Twist
1. Pelvic Tilts
Pelvic tilts gently strengthen the lower back and abdominal muscles.
- Lie on your back with your knees bent and your feet flat on the floor.
- Tighten your abdominal muscles.
- Press your lower back against the floor.
- Hold for 5 seconds, then relax.
- Repeat 10-15 times.
2. Bridges
As a supportive spine pain treatment, of sorts, bridges target the glutes, lower back, and core to provide stability. Building a strong core is essential for chronic pain management, preventing recurring back pain, and improving posture.
- Lie on your back with your knees bent and your feet flat on the floor.
- Keep your arms at your sides.
- Lift your hips off the ground to form a straight line from your shoulders to your knees.
- Hold for a few seconds, then lower slowly.
- Perform 10-12 repetitions.
3. Cat-Cow Stretch
This gentle yoga pose improves flexibility and relieves tension in the spine. For those seeking acute pain management, gentle stretching can help ease sudden back pain and prevent further injury.
- Start on your hands and knees.
- Align your wrists under your shoulders and knees under your hips.
- Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest (Cat Pose).
- Repeat 10-15 times.
4. Bird-Dog
Bird-Dog exercises enhance balance, stability, and core strength.
- Start on all fours.
- Place your hands directly under your shoulders.
- Place your knees directly under your hips.
- Extend your right arm and left leg straight out, but keep your hips level.
- Hold for a few seconds before returning to your starting position.
- Alternate sides and complete 10-12 repetitions per side.
5. Child’s Pose
Child’s Pose stretches the lower back, hips, and thighs to promote relaxation and reduce tension.
- Kneel on the floor with your big toes touching and knees apart.
- Lower your torso between your thighs and extend your arms forward.
- Rest your forehead on the ground.
- Hold the pose for 20-30 seconds and repeat as needed.
6. Knee-to-Chest Stretch
This spine pain treatment helps relieve pressure on the lower back by elongating the spine and relaxing tight muscles.
- Lie on your back with both knees bent.
- Bring one knee toward your chest and hold it with both hands.
- Hold for 20-30 seconds.
- Switch legs and repeat.
7. Seated Spinal Twist
A spinal twist improves flexibility and relieves tension in the lower back.
- Sit on the floor with your legs extended.
- Bend your right knee and place your right foot over your left leg.
- Place your right hand behind you for support and your left elbow on the outside of your right knee.
- Twist your torso to the right and hold for 20-30 seconds.
- Switch sides and repeat.
Reduce the Need for Invasive Spine Pain Treatments with Simple Exercises
Regularly performing these exercises can strengthen your core, increase flexibility, and provide relief from back pain. Before starting any exercise program, consult with a pain management physician to ensure these movements are appropriate for your condition.
Consistent movement and proper form are key to maintaining a healthy, pain-free back. If back pain persists, contact a Center for Pain Management location near you for personalized care.