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Best Exercises to Relieve and Prevent Back Pain

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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.
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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

The Importance of Sleep in Pain Management: Tips for Better Rest

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Sleep is a critical yet often overlooked component of pain management. Chronic pain can disrupt sleep, and poor sleep can, in turn, worsen pain, creating a frustrating cycle. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sport Rehabilitation in NY, emphasizes the importance of prioritizing sleep as part of a comprehensive pain management plan. One of the first steps is creating a consistent sleep routine. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and stay asleep.

Your sleep environment also plays a significant role. Keeping your bedroom cool, dark, and quiet can improve sleep quality. Consider using blackout curtains, a white noise machine, or earplugs if necessary. Limiting screen time before bed is another important factor. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Dr. Jordan Sudberg advises, “Quality sleep is a cornerstone of effective pain management. Creating a calming bedtime routine can make a big difference.”

Managing pain before bed is also crucial. Using heat or cold therapy, taking a warm bath, or practicing relaxation techniques can help ease discomfort and prepare your body for rest. Avoiding stimulants like caffeine and alcohol in the evening can also improve sleep quality. If pain frequently disrupts your sleep, consider consulting a specialist. Dr. Jordan Sudberg often works with patients to develop personalized strategies for improving sleep, which in turn helps reduce pain.

Relaxation techniques like deep breathing, meditation, or gentle stretching can calm your mind and body, making it easier to fall asleep. If you’re struggling with sleep despite these efforts, don’t hesitate to seek professional help. A sleep specialist can identify underlying issues and recommend treatments like cognitive behavioral therapy for insomnia (CBT-I). By prioritizing sleep, you can enhance your body’s ability to heal and manage pain, leading to a better quality of life.

Beyond improving sleep habits, maintaining an overall healthy lifestyle can further support pain management and restful sleep. Regular physical activity, even in the form of light exercise like walking or stretching, can help regulate sleep patterns and reduce pain sensitivity. A balanced diet rich in anti-inflammatory foods, such as leafy greens, fatty fish, and nuts, can also contribute to better sleep and reduced discomfort. Dr. Jordan Sudberg emphasizes, “Taking a holistic approach—focusing on movement, nutrition, and stress management—can significantly enhance both sleep quality and pain relief.” By making these small but impactful changes, individuals can break the cycle of pain and poor sleep, ultimately improving their overall well-being.

For those wanting to learn more, check:
Jordan Sudberg – Physical Medicine Specialist Serving the Islandia, NY Region