Ouch, my back… Exercises to help you relieve back pain

Steele, PT, CSCS

Did you know that back pain is one of the most common reasons for people to see their doctors? If you’re dealing with an injury or experiencing back pain, you should see a doctor first. The following exercises can help relieve acute back pain, but should not replace medical treatment by a physician.

However, if you just woke up this morning with some stiffness in your back or have a nagging dull pain that you can’t seem to shake, you can try these exercises to help relieve some of that discomfort and get you back to enjoying your day.

1. Posterior pelvic tilts

These are a great exercise to activate your deepest core muscle, the transversus abdominus (TA). The TA helps take some of the work off your low back muscles. Having a strong core is so important for protecting your back! 

Once you get this basic movement down you can progress to pelvic tilts with other movements such as marches, heel walks or alternating kick-outs.

2. Lower trunk rotations

Mobility is another key factor to protect your back! Try out this low-impact stretch to help get back moving through some minor discomfort. 

3. Lower back stretch

Another great low impact stretch that you can use to get moving.

4. Laying back extensions

This exercise will engage the muscles in your low back. This can sometimes relieve some discomfort in that region. Remember to breathe and only lift as high as you can without any increase in pain.

Try out the exercises listed above next time you’re having an episode of acute back pain that is not resulting from a specific injury. If you feel as though any of these exercises are increasing your discomfort or pain, discontinue them and be sure to check in with your physician or a licensed physical therapist to rule out any injury!

You should also explore Sworkit’s Move More, Hurt Less Workout Collection. This collection was designed by professionals to help you relieve acute joint and back pain. So, whether your struggling from back, hip, knee, or shoulder pain, you can get back to feeling your best.

Steele, PT, CSCS

I like long walks on... who am I kidding. I like crazy sports and fitness fun, which is probably why I decided to become a Certified Strength and Conditioning Specialist! I’m also a Doctor of Physical Therapy and enjoy helping people reach their goals, whether they be fitness or functional! 👩‍⚕️🏋️‍♀️🏈
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