Top 5 Exercises for Back Pain

Man experiencing lower back pain on couch

Back pain is a common problem experienced by people of all ages. Various causes can include poor posture, injuries, and even stress. Exercise is one of the most effective ways to manage your back pain. Below, we have included the top 5 exercises for back pain to help decrease discomfort.

1. Cat-Cow Stretch

This stretch is gentle and works to loosen up lower back muscles. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. While you inhale, lift your head and tailbone towards the ceiling. This creates a curve in your back. Now exhale, and lower your head and tail to the floor. Think of it as a way to round your back. Repeat this movement for several breaths.

2. Bird Dog

The bird dog exercise is a great way to engage the core and stabilize the lower back. Begin in the same position as the Cat-Cow Stretch. Now you will slowly extend your right arm forward and your left leg back, while keeping your hips level. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. Do several repetitions on each side.

3. Glute Bridges

Glute bridges help decrease lower back pain because you engage your glute muscles, which supports your lower back. Lie on your back with your knees bent and your feet flat to the floor. Slowly lift your hips towards the ceiling, squeezing your glutes as you lift. Hold for a few seconds, then lower back down. Repeat for several repetitions.

4. Plank

Planks are a great exercise, because they are one of the safest exercises to strengthen core muscles. Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Arms should be parallel to the body while squeezing your glutes to stabilize your body. Hold this position for 15-20 seconds. Repeating 8-12 times. It is essential to keep your core engaged the entire time.

5. Superman

The superman exercise focuses on engaging the muscles of the lower back. Lie on your stomach with your arms extended in front, and legs straight behind. Slowly lift your arms, legs, and chest off the ground, squeezing the muscles in your lower back. Hold for a few seconds, then lower down. Repeat 10-12 times.

In addition to these exercises, your posture throughout the day is incredibly important. Avoid sitting or standing for long periods of time. Regular stretching, exercise walking can help prevent back pain from occurring in the first place. Make note that strengthening the muscles in the back and core also help to support the spine, and reduce the risk of injury.

It is important also to note that if you have severe or chronic back pain; it is best to consult with a healthcare professional. At Tieperman Health and Wellness we are committed to your well-being. Our priority is to get to the bottom of your pain issue, teach you how to manage it, and help you get rid of it.


Contact the trained professionals at Tieperman Health & Wellness to start your customized program today. Our chiropractors in Frisco can help your overall health and to rejuvenate your body. Contact our highly skilled doctors here or call (214) 705-1833 to start your journey to a healthier, happier life.

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