Evidenced-Based Exercises to Help Decrease Back Pain

Back pain is a common ailment that affects millions of individuals on the globe, tending to disrupt daily life and quality of life. Medication and therapy are calming, but by incorporating specially crafted exercises into a regimen, pain can be alleviated as well as avoided in the future. For Spine and Sport Rehabilitation Medical Director and CEO NY-based Dr. Jordan Sudberg, “Regular exercise is one of the most effective ways to strengthen the back, improve flexibility, and reduce pain.”

Pelvic Tilts

Pelvic tilts are a simple exercise to develop the lower back and posture. How to do it:

Lie on the back with the knees bent and feet flat on the floor.
Engage your belly muscles and drive your lower back toward the ground.
Squeeze for a few seconds, then open.
Repeat 10-15 times.

Cat-Cow Stretch

This exercise extends spine flexibility and relieves strain in the lower back. How to do it:

Begin on hands and knees with your back in a neutral position.
Inhale, arch your back, and lift your head (Cow Pose).
Breathe in, arch your back, and move your chin into your chest (Cat Pose).
Repeat for 1-2 minutes.

Bird-Dog Exercise

“Developing the core is essential to relieving pressure on the back and establishing stability,” says Jordan Sudberg. How to do it:

Start on hands and knees in tabletop position.
Extend the arm forward and the other leg backward while keeping the back straight.
Hold for a few seconds, then change sides.
Perform 10 repetitions on each side.

Bridges

Bridges help construct the lower back, glutes, and core muscles. How to do it:

Lie on your back with knees bent and feet hip-width apart.
Press your heels into the floor and lift your hips so your body is in a straight line from shoulders to knees.
Keep for several seconds, then let down slowly.
Repeat 10-15 times.

Child’s Pose

This extension gradually stretches the spine and releases tension. How to do it:

Kneel on the ground, back on heels.
Stretch out in front and bring your chest down to the floor.
Hold for 20-30 seconds and repeat as necessary.

Final Thoughts

Working these exercises into a daily routine can literally erase back pain and promote spinal health. “A daily exercise routine not only stops the pain but also makes the body stronger and less likely to be re-injured,” explains Dr. Jordan Sudberg. By incorporating these simple yet effective movements into their day, individuals can improve their posture, flexibility, and overall well-being.