Back pain is a universal issue that afflicts millions of people all over the world, often impairing daily functioning and quality of life. Though etiologies vary from posture to trauma, regular, specific exercises will reduce pain and strengthen muscles that stabilize the spine. CEO and Medical Director of New York’s Spine and Sport Rehabilitation Dr. Jordan Sudberg argues that an exercise program well-designed is the solution to prevention and treatment of back pain.
Why Exercise is Necessary for Back Pain
“Exercise is medicine,” says Dr. Jordan Sudberg, owner of Islandia, New York-based Spine and Sport Rehabilitation, a pain management specialty clinic. “Patients will report relief just by doing exercises that build strength in the core and flex the spine.” Exercise builds strength in the muscles that surround the spine, relieving pressure from the vertebrae and discs and alleviating pain and enhancing mobility.
Recommended Exercise for Back Pain Relieve
Dr. Sudberg, Spine and Sports Rehabilitation CEO and Medical Director, recognizes several exercises that have been carried out successfully by patients at home or under the supervision of a professional:
Pelvic Tilts
Pelvic tilts slowly activate the abdominal and lower back muscles without putting strain on the spine. Lie on your back, bend your knees, tighten your abdominal muscles, and press your lower back onto the floor. Hold for a few seconds and then release. Repeat 10-15 times.
Cat-Cow Stretch
This movement, inspired by yoga, enhances flexibility and tension release in the spine. On all fours, alternate arching your back up (cat) and down (cow). This active stretch encourages spinal flexibility.
Bridging
Strengthen your lower back and glute muscles by lying on the floor with your knees bent and your feet flat. Slowly lift your hips up toward the ceiling, hold for a brief moment, and then lower them again. Repeat this 10-15 times.
Bird Dog
This exercise enhances coordination and core stability. Begin on hands and knees, have the right arm extend forward and Justify leg extend back, hold for a few seconds, and repeat on the other side.
Child’s Pose Stretch
Easing stretch that lengthens the lower back, releasing tension. Sit back on your heels with arms out in front of you on the floor.
Other Recommendations from Dr. Jordan Sudberg
“Consistency is the key,” according to Dr. Sudberg. “Make these exercises a part of your daily routine, but always be aware of your body so you don’t overdo it.” He also suggests complementing exercises with good posture, ergonomic hardware, and proper support, like foam inserts for chair seats or replacement foam for mattresses, to maintain proper spinal alignment throughout the day.
For those who have outdoor seating, outdoor foam replacement of outdoor furniture cushions can add extra comfort and support, avoiding back strain during leisure time.
Efficaciously alleviating back pain is a combination of exercise, correct support, and expert guidance. Spine and Sport Rehabilitation Founder Dr. Jordan Sudberg summarizes, “By performing the correct exercises and giving your spine the proper cushioning and mattress foam, you can significantly reduce ache and improve your lifestyle.” Whether for chronic or intermittent pain, these exercises are a tested and safe solution to back pain relief. For a personal referral, visit a professional like Dr. Sudberg to develop a program best for your specific situation.
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