If you’re dealing with chronic back pain, you’re not alone. Studies show that back pain affects nearly 80% of adults at some point in their lives.
The good news? The right exercises can provide significant relief without medication or invasive procedures. Here are five evidence-based exercises our physical therapists recommend for back pain relief:
1. Cat-Cow Stretch
This gentle yoga movement increases flexibility in your spine while strengthening core muscles. Start on all fours, alternate between arching your back (cow) and rounding it (cat). Perform 10-15 repetitions each morning.
2. Bird Dog Exercise
This core-strengthening exercise improves stability and balance. From all fours, extend your right arm forward while extending your left leg back. Keep your spine straight and try not to rotate at the hips or low back. Hold for 5 seconds, then switch sides. Complete 10 repetitions per side.
3. Pelvic Tilts
Perfect for lower back pain, pelvic tilts strengthen your abdominal muscles and increase flexibility. Lie on your back with knees bent, gently rock your pelvis upward, flattening your lower back against the floor. Hold for 5 seconds and repeat 10-15 times.
4. Standing Hip Hinges
This functional movement teaches proper bending mechanics while strengthening the muscles in your hips. It teaches your body to bend from the hips and to limit the amount of bending from the spine. Stand with feet hip-width apart, place hands on thighs, and hinge forward at the hips while keeping your back straight. Return to standing and repeat 10-12 times.
5. Bridge Exercise
Bridges strengthen your glutes, hamstrings, and lower back muscles. Lie on your back with knees bent, lift your hips toward the ceiling, and hold for 5 seconds. Perform 10-12 repetitions.
When to Seek Professional Help
While these exercises are generally safe, it’s important to consult with a physical therapist if your back pain persists for more than two weeks, is accompanied by numbness or tingling, or worsens with movement.
At Physio+, our experienced therapists create personalized treatment plans specifically designed for men and women experiencing back pain. We understand the unique challenges you face and create specialized exercise programs to target your pain.
Ready to find lasting relief? Contact PhysioPlus in Lindale, Texas today to schedule your consultation and start your journey toward a pain-free life.
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