Exercises for Back Pain

Exercise, at all levels, is a great way to get your body moving and your mind occupied. For some of us, this may seem like an activity that is out of reach but in reality, it can actually be beneficial to incorporate stretching and exercise into your pain management routine for a number of reasons. Not only does exercise help strengthen your muscles, it can also work towards alleviating stiffness of joints and help improve overall circulation. Since the endorphins that are released during physical activity act as natural pain relievers, implementing regular movement can also help decrease the frequency as well as the intensity of pain especially in back or neck episodes. In this blog, we will be highlighting three exercises that are meant to reduce pain in the lower, middle, and upper back. 

Knee to Chest

This first exercise is a stretch designed to combat lower back pain by lengthening muscles to release any tension and pain in the area. 

To perform this exercise:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Using both hands, grab hold of your right lower leg and interlock your fingers, or clasp your wrists just under the knee.
3. While keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back.
4. Hold your right knee against your chest for 30–60 seconds, making sure to relax the rest of your body including your legs, hips, and lower back.
5. Release your right knee and return to the starting position as detailed in the first step. 
6. Repeat steps 2–4 with your left leg.
7. Repeat three times for each leg.

To make this stretch more difficult, simultaneously bring both of your knees to your chest for 15–20 seconds. Do this 3 times, separated by 30 seconds of rest.

Cat-Cow Pose

For those struggling with middle back pain, we suggest trying this next gentle but effective yoga stretch designed to alleviate pain and strengthen the spine over time. 

To perform this exercise: 

1. Get down on all fours with knees and hands on the floor. The back and neck should be in a neutral, straight position.
2. Slowly tighten your lower stomach, rounding the back towards the ceiling and tucking your chin. You should feel a stretch along your spine. 
3. Hold for 5 seconds.
4. Release and return to neutral position.
5. Slowly lift your head, chest and tailbone toward the ceiling, letting your spine and stomach sink toward the ground. This should also produce a comfortable stretch in your spine. 
6. Hold for 5 seconds.
7. Release and return to neutral position.

Alternate between the two poses until you feel fully stretched. 

Corner Stretch

One main factor that often contributes to upper back pain is poor posture which can be worsened by tight chest muscles. Our last exercise is meant to open up these muscles and promote healthy posture overall. 

To perform this exercise: 

1. Face the corner of a room.
2. Position feet together, about 2 feet away from the corner.
3. Place a forearm on each wall with the elbows slightly below shoulder height.
4. Lean forward until a good stretch is felt across the chest and shoulders. Your lower back should remain neutral (as it is while standing). 
5. Hold the stretch 30 to 60 seconds.

If a corner is not available, another option is to perform this stretch in a doorway by placing the forearms on sides of the door frame. This stretch can be performed 3 to 5 times throughout the day.