Tag: Back Pain

Best Exercises to Relieve and Prevent Back Pain

submit

Back pain is a complaint that impacts millions of individuals, often interfering with daily life and overall wellbeing. Luckily, some exercises will alleviate pain, strengthen the back, and prevent pain in the future. Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation in NY, states that “adding flexibility, strength, and posture exercises can significantly decrease back pain and enhance spinal wellness. Some of the most beneficial exercises to add to your routine are listed below.”

Pelvic Tilts

Pelvic tilts engage the lower back and loosen the lumbar spine. To perform this exercise:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Engage your abdominal muscles and press your lower back against the ground.
  • Hold for a moment, let go.
  • Repeating 10–15 times.

Dr. Jordan Sudberg explains “that simple exercises like pelvic tilts can straighten the spine and relieve tension in the lower back.”

Cat-Cow Stretch

This calming stretch adds flexibility to the spine and reduces stiffness.

  • Start. Start on fours with hands beneath shoulders and knees beneath hips.
  • Bend forward, lifting your head and arching your back (cow pose).
  • Exhale as you round your spine and tuck your chin (cat position).
  • Repeat for 1–2 minutes.

This movement increases spinal mobility and can potentially provide immediate pain relief.

Bird-Dog Exercise

The bird-dog exercise activates the lower back and core, and it increases stability.

  • Start on all fours.
  • Extend one arm forward while stretching the opposite leg back.
  • Hold for several seconds before returning to the starting point.
  • Alternate sides and repeat 10–12 times on each side.

Jordan Sudberg, describes core stability as essential to healthy spinal function and avoiding chronic back pain.

Bridges

Bridges engage the glutes and lower back muscles, which encourage spinal alignment.

  • Lie on your back with your knees bent and your feet hip-width apart.
  • Push with your heels and bring your hips up towards the ceiling.
  • Hold for a few seconds before slowly descending.
  • Do 10–15 repetitions.
  • This exercise improves lower body strength and minimizes back stress.
  •  

Seated Spinal Twist

Stretching the back can ease tension and promote flexibility.

  • Sit with straight legs and bend one knee, putting the foot on the outside of the other thigh.
  • Twist your body around the flexed knee, putting the other elbow on it.
  • Hold for 20–30 seconds and switch sides.

Summary

Adding these exercises to a daily routine can significantly alleviate back pain and ensure spinal health. Strengthening the core muscles, flexibility, and keeping the body in the right position are the key to sustained relief. Dr. Jordan Sudberg, recommends “that people incorporate these exercises with a healthy lifestyle for best results.” Always seek professional advice before commencing a new exercise routine, especially if you already have back issues.

You may also want to read:
Dr. Jordan Sudberg Introduces Pain Management with Cutting-Edge Shock Wave Therapy