Best Exercises for Back Pain

Chronic back pain can be one of the most annoying things to deal with on a daily basis and you’re not alone as roughly 16 million individuals experience chronic back pain or persistent back pain every single year. Chronic back pain is one of the most common conditions we treat at our clinics across the country, and there are a multitude of contributing factors that could cause you to experience back pain throughout your life.

We help patients alleviate and overcome their back pain with non-invasive techniques like mobilization exercises, stretches, education, and more. We’ve highlighted some of the best exercises you can implement into your routine to alleviate back pain and improve your range of motion so you don’t have to let chronic back pain prevent you from doing the things you love most.

4 Effective Exercises for Back Pain

Before you start any type of stretching or exercise routine, you should consult with a qualified healthcare professional, such as a licensed physical therapist, who can evaluate and educate you on how to perform certain exercises and stretches. If you experience any type of increased pain while performing some of these exercises, stop and consult with a licensed physical therapist. As you begin to incorporate some of the exercises into your routine, be mindful of working to gradually increase both the duration and frequency of each exercise so you can progressively challenge your body and make steady gains in your flexibility and strength.

Biking, Swimming, and Walking

One of the best ways to alleviate back pain and strengthen supporting muscles is to add aerobic exercises and activities to your routine. Exercising and other types of low-impact activities that help you get blood pumping and your body moving can be a great way to improve mobility and overall health, which can be associated with reduced pain.

Poor muscle strength, general weakness, and poor endurance can also be factors that contribute to chronic back pain.

Sit to Stand

To address poor conditioning and strength in your lower body and trunk, a simple exercise, such as movinging from a sitting position to standing position, can be helpful. This movement is a common transition that many people need to do regularly. Repeat the sit to stand transition ten to fifteen times and then rest before doing the next set. Start with 1 round and work to gradually progress sitting and standing repetitions and sets over several days not to exceed 20-30 repetitions.

Remember, before you start any type of stretching or exercise routine, you should consult with a qualified healthcare professional, such as a licensed physical therapist, who can evaluate and educate you on how to perform certain exercises and stretches. If you experience any type of increased pain, dizziness, or shortness of breath while performing some of these exercises, stop and consult with a qualified healthcare professional, such as a licensed physical therapist.

Superman Pose

Weak or tight back muscles may contribute to you to have less spinal support and contribute to some of the back pain you experience. By focusing on building those important back muscles that help support your spine, you can alleviate some of the tension and strain that’s placed on your back. This exercise is called the Superman pose because you’ll be lying flat on your stomach and sticking your arms and legs out like you’re Superman flying through the sky.

To begin this exercise, lie on a soft surface that will give you enough room to comfortably stretch your arms and legs out. Your arms will be stretched out in front of you and your legs stretched out behind you but flat on the ground. Keep your face towards the ground in a relaxed position and avoid straining your neck. When ready, raise both hands and feet off the ground up to six inches and hold the position for a few seconds. Return to the starting position and then repeat several more times.

Shoulder Blade Squeezes

This exercise will help you stretch and strengthen your upper back by engaging your shoulder blades. To begin this exercise, you’ll want to find a comfortable chair you can sit in. Keep your back straight and keep your arms relaxed in front of you resting on your thighs. To begin the exercise, you want to pull your shoulder blades together and hold the position for several seconds. Return to the starting position and then repeat the exercise several times.

Treat Your Back Pain with Physical Therapy

You don’t have to live with back pain! Physical therapy is a great treatment option for individuals who experience back pain or have experienced a back-related injury. By implementing some of the back pain exercises above and effective back pain stretches, you can alleviate back pain and reduce the likelihood of future injuries. If you are currently dealing with a back injury or back-related pain, visit one of our physical therapy clinics near you to work with one of our licensed PTs at one of the locations we have across the United States. Schedule an appointment today and get treated for your back pain!

1. “Chronic Back Pain.” Health Policy Institute, 13 Feb. 2019, https://hpi.georgetown.edu/backpain/#:~:text=Nearly%2065%20million%20Americans%20report,limited%20in%20certain%20everyday%20activities.