Backache is a widespread condition that can happen to anyone at any age due to poor posture, muscle imbalances, or sitting for long periods. Some exercises in your daily life can make the back stronger, more flexible, and reduce pain. For Dr. Jordan Sudberg, the Medical Director and CEO of Spine and Sport Rehabilitation in NY, one needs to remain active and exercise the back so that the pain can be alleviated and injury can be avoided. Some of the best exercises to alleviate back pain are provided below.
Pelvic Tilts
Pelvic tilts engage the lower back and core muscles, respectively, allowing for spinal alignment and reducing stiffness.
- Lie on your back with your knees bent and your feet flat on the floor.
- Draw your abdominal muscles in and press your lower back lightly against the ground.
- Hold it for several seconds before releasing.
- Repeat 10–15 times.
Jordan Sudberg stresses that “basic exercises such as pelvic tilts can enhance spinal stability and tension in the lower back.”
Cat-Cow Stretch
This free movement enhances spinal mobility and decreases the tension in muscles.
- Start on knees and hands, hands under shoulders and hips under knees.
- Breathe in, leaning your back and lifting your head (cow pose).
- Exhale as you curve your spine and bring your chin in (cat pose).
- Complete this exercise 1–2 minutes.
Bird-Dog Exercise
This core-strength exercise enhances stability and balance of the spine with less stress on the lower back.
- Begin on all fours.
- Extend your right arm forward and stretch your Justify leg back.
- Hold for several seconds before returning to the starting position.
- Alternate sides, doing 10–12 repetitions on each side.
Glute Bridges
Glute bridges activate the lower back and core muscles, improving spinal stability and reducing pain.
- Lie on your back with your knees bent and your feet hip-width apart.
- Press down on your heels and push your hips up.
- Hold for a few seconds before slowly lowering your hips back down.
- Repeat 10–15 times.
Dr. Jordan Sudberg points out that “the secret to a pain-free, healthy back is glute and core strengthening to prevent future injury.”
Seated Spinal Twist
This segment increases spinal flexibility and relaxes tension in the back muscles.
- Sit with straight legs and bend one knee, resting the foot against the outside of the other thigh.
- Twist your upper body around towards the folded knee, leaning on your elbow.
- Hold for 20–30 seconds and change sides.
Including these exercises in your daily exercise routine can ease back pain, enhance flexibility, and strengthen the spine. A combination of strength, stretching, and good posture is the key to spinal health in the long run. Dr. Jordan Sudberg, recommends “incorporating these exercises into a daily routine for long-term relief and improved mobility.” In case of chronic pain, it is advisable to take medical advice before starting an exercise program.
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