Back pain is a common problem faced by millions of people worldwide, affecting daily activities and overall health. Whether it is caused by poor posture, muscle strain or an underlying condition, finding ways to manage and reduce back pain is essential to a healthy lifestyle.One of the most effective and natural ways to exercises for back pain for back pain is through targeted exercise.
In this blog, we will learn about the best exercises for back pain relief according to physiotherapists. These exercises are designed to strengthen the muscles that support the spine, improve flexibility, and reduce discomfort. If you are experiencing back pain, incorporating these exercises into your routine can provide relief and help prevent future injuries..
Why Exercises Help with Back Pain
When your back muscles are weak or tight, it puts extra stress on the spine and can cause discomfort or chronic pain. Strengthening the muscles around your spine and improving your flexibility can help stabilize your back, improve posture, and reduce stress. Exercise also increases blood flow to the muscles, which aids healing and reduces inflammation.
Physical therapists often recommend exercises because they target the root cause of the pain rather than just treating the symptoms. By focusing on building strength and improving movement, you can achieve long-lasting relief.
1. Pelvic Tilts
The pelvic tilt is a great beginner exercise that helps relieve lower back pain by gradually stretching and strengthening your lower back and abdominal muscles. This exercise also improves spinal mobility and is commonly recommended by physiotherapists to alleviate back pain.
How to Perform the Piriformis Stretch:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles, flattening your back against the floor.
- Hold the position for 5 seconds and then release.
- Repeat 10–15 times.
Pelvic tilts can help reduce lower back pain by activating your core muscles and improve posture by providing better support for your spine.
2. Cat-Cow Stretch
The cat-cow stretch is a gentle exercise that improves spinal flexibility and releases tension in the back muscles. It is especially useful for those with tightness or stiffness in their lower back.
How to Perform the Piriformis Stretch:
- Start on your hands and knees in a tabletop position, with your hands directly under your shoulders and knees under your hips.
- Inhale as you arch your back (the Cow position), letting your stomach drop towards the floor while looking upward.
- Exhale as you round your back towards the ceiling (the Cat position), tucking your chin to your chest.
- Repeat the movement 10–12 times.
This stretch can be especially beneficial for those who experience back pain after sitting for long periods of time, as it helps to loosen stiff muscles and improve spinal flexibility.
3. Child’s Pose
Child’s Pose is a classic yoga pose that stretches the lower back, hips, and thighs. It’s a great way to relax and stretch your entire back, plus it promotes relaxation and relieves stress.
How to Perform the Piriformis Stretch:
- Beggin on your hands and knees.
- Slowly sit back on your heels, extending your arms in front of you on the floor.
- Lower your forehead to the floor and hold the pose for 20–30 seconds, breathing deeply.
- Repeat 3–4 times.
Child’s pose not only helps relieve tension in your lower back, but also helps stretch your spine in a gentle way, which can help ease discomfort.
4. Knee-to-Chest Stretch
The knee-to-chest stretch is a simple but effective way to stretch the lower back muscles and relieve tension. Physiotherapists often recommend this exercise to reduce lower back pain.
How to Perform the Piriformis Stretch:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee up towards your chest, holding it with both hands while keeping the other foot on the floor.
- Hold for 20–30 seconds, then switch legs.
- Repeat 2–3 times for each leg.
This stretch can help release tension in the lower back muscles and improve flexibility, which can lead to a reduction in pain.
5. Bird Dog Exercise
The bird dog exercise is a core-strengthening exercise that helps stabilize the spine by activating the lower back and abdominal muscles. It is highly recommended for back pain relief as it builds core strength without putting excess pressure on the spine.
How to Perform the Piriformis Stretch:
- Start on your hands and knees, keeping your back straight.
- Extend your right arm forward while simultaneously extending your left leg backward, keeping both in a straight line.
- Hold for a few seconds, then return to the starting position and switch sides.
- Repeat 10–12 times for each side.
The bird dog exercise is ideal for improving balance, coordination and stability in the back, which can help prevent future injuries and reduce existing pain.
6. Bridge Exercise
Bridge exercises work by strengthening the glutes and lower back muscles, which provide important support for the spine. Strengthening these muscles can help reduce stress on the lower back and prevent pain.
How to Perform the Piriformis Stretch:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Tighten your glutes and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold for a few seconds, then slowly lower your hips back to the floor.
- Repeat 10–15 times.
Bridge exercises are effective in strengthening the muscles that support the lower back, thereby reducing the risk of injury and relieving pain caused by muscle imbalances.
7. Standing Hamstring Stretch
Tight hamstrings can cause lower back pain by putting strain on the lower spine, causing discomfort. Stretching the hamstrings can help relieve this tension and improve flexibility in the back.
How to Perform the Piriformis Stretch:
- Stand tall with your feet hip-width apart.
- Slowly bend forward at the hips, reaching for your toes while keeping your knees slightly bent.
- Hold the stretch for 20–30 seconds, then slowly rise back to a standing position.
- Repeat 2–3 times.
This simple stretch can reduce tension in the lower back and improve flexibility, making it a valuable part of your exercise routine.
8. Piriformis Stretch
The piriformis muscle is located deep in the buttocks and if it gets tight it can sometimes cause back pain. Stretching this muscle can help relieve discomfort in the fourth quarter of the back and conditions such as sciatica.
How to Perform the Piriformis Stretch:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross one leg over the other, placing your ankle on the opposite knee.
- Gently pull the uncrossed leg toward your chest, feeling the stretch in your glutes.
- Hold for 20–30 seconds and switch legs.
- Repeat 2–3 times for each side.
This stretch releases tightness in the lower back and hips, reducing pain and improving mobility.
9. Wall Sits
Wall sits are an effective exercise for strengthening the lower back and legs. By improving the strength of these muscles, you can reduce the load on your back and prevent pain.
How to Perform the Piriformis Stretch:
- Stand with your back against a wall, feet shoulder-width apart.
- Slide down the wall until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
- Hold the position for 20–30 seconds, then slowly stand up.
- Repeat 3–4 times.
Wall sits strengthen the lower body, which supports the back and helps reduce pain.
