Exercises to Relieve Back Pain
Back pain is one of the most common musculoskeletal health complaints. Some 90% of adults will experience back pain at some point, and 50% of working-age people report some back pain every year. And back pain doesn’t just cause discomfort – it can harm your quality of life in many ways. That’s why it’s so important to seek help for back pain and learn the right ways to keep your back healthy.
Trust the skilled therapy staff at JAG Physical Therapy to help you find relief from your back pain. We offer tailor-made care programs to address your pain and provide you with long-term solutions for a strong, healthy back. Book an appointment at your nearest JAG PT location in NY, NJ, or PA to get started with effective spine treatment, or read further to learn more about how you can begin alleviating your back pain at home.
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What Are the Common Causes of Back Pain?
Back pain can come from physical damage, it can be referred pain from another part of the body, or it can be idiopathic (no known cause). Among the most common sources of back pain are the following:
- Muscle strain – When you strain or pull a muscle in your back, you will likely experience a dull, achy type of pain that can get worse with certain movements, like getting up out of a chair. Your back may also feel inflamed and tender.
- Poor posture – Poor posture is a very common cause of back pain. Using the wrong posture can mean that weight and pressure are dispersed unevenly on your spine, causing pain. Bad posture habits include sitting in a slumped position for long periods, walking with rounded shoulders, and lifting heavy objects while bending your back rather than your knees.
- Herniated discs – A herniated or slipped disc is a condition where the soft tissue between your vertebrae slips out of position, causing pressure on the nerves. As well as pain, you may also experience numbness or tingling in your back, shoulders, legs, or feet from a disc herniation.
- Spinal conditions – There are various chronic conditions or deformities of the spine that can cause back pain. These include scoliosis, which is an abnormal curvature of the spine, and osteoporosis, where weakened vertebrae become damaged and can fracture or collapse.
If you develop back pain, you should see your physician in order to get diagnosed with the cause. The way in which you treat your back pain will depend on its origin.
Which Exercises Can Help Relieve Back Pain and Improve Flexibility?
Using just a few different effective exercises on a consistent basis can go a long way towards a healthy back and spine. While you can try any of these on your own, it’s best to incorporate them into your routine under the advice of a physical therapist.
Some 90% of adults will experience back pain at some point, and 50% of working-age people report some back pain every year.
Stretching Exercises for Flexibility and to Relieve Tension
Child’s Pose
- Place your hands and knees on the floor and allow your hips to rest back on your heels.
- Fold your body forward and walk your hands out in front of you.
- Let your belly rest on your thighs.
- Put your arms out in front of you or at the side of your body with the palms facing downward.
- Take some deep breaths.
- Hold this position for up to 1 minute.
- Repeat this routine as often as you like during the day.
Knee-to-Chest Stretch
- Lie on your back with both knees bent and feet flat on the floor.
- Keep your left knee bent or extend it straight — whichever is comfortable.
- Bring your right knee up to your chest, clasping your hands just below the knee.
- Take a few deep breaths.
- Hold the position for 30 seconds to 1 minute.
- Repeat on the other side.
Strengthening Exercises to Strengthen Your Core, Promote Stability, and Support Your Back
Pelvic Tilt
- Lie flat on your back with both knees bent and feet flat on the floor.
- Flatten your back against the floor and engage your abdominal muscles.
- Breathe normally and hold the position for 10 seconds.
- Relax and take a few deep breaths.
- Perform 3 sets of 3 repetitions.
Cat-Cow
- Start in a tabletop position on all fours with your hands and knees on the floor.
- Inhale, press into your hands and feet, and lift your gaze — this is the “cow” position.
- Exhale, tuck your chin to your chest, and arch your spine upward — the “cat” position.
- Continue alternating for 1 to 2 minutes.
Low-Impact Aerobic Exercises for Overall Fitness and a Healthy Back
There are many low-impact aerobic exercises that can contribute to your overall fitness and keep your back healthy. One that you can do at any time is taking a brisk walk. In good weather, breaks at work are a great time to do this. You may also want to consider swimming or water aerobics, as being in the water allows you to exercise more freely without as much of the effects of gravity on your body.
How Can Proper Body Mechanics and Posture Adjustments Prevent and Manage Back Pain?
Good body mechanics (how you move your body) and posture (how you hold your body) can make a significant difference in your back health.
Try to be mindful of how they impact your back as you go about your everyday life. Here are some easy tips to follow:
- Sit with your back gently against the chair, feet flat on the floor, and legs uncrossed.
- If you sit for long periods, ensure your workstation is ergonomically set up with proper support. Consider using an adjustable chair, lumbar support, and a monitor at eye level.
- Take regular breaks from your screen—walk around and stretch to reduce back tension.
- When lifting heavy objects, keep your feet shoulder-width apart, stay close to the object, and bend at your hips and knees while keeping your back straight. Avoid lifting items that are too heavy—ask for help if needed.
Experience Relief and Restore Back Health with JAG PT
JAG PT is committed to helping you find lasting relief from back pain. Our experienced therapists will provide expert guidance and design a tailored rehabilitation program to address your specific back needs. Take the first step toward restoring back health and living pain-free. Schedule your appointment now!
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