Practice Blog

3 Spinal Exercises to Relieve Back Pain

March 15, 2022

Nearly 16 million adults suffer from chronic back pain. Some of the most common causes include muscle or ligament strain, arthritis, herniated discs, and osteoporosis.


The good news is that the pain is treatable. For one thing, there are medications that you can take for your symptoms.

Not only that but there are also exercises that you can do that’ll increase the flexibility of your spine. If anything, they can help you recover faster.

Interested? Want to add some spinal exercises to your daily routine?

Because that’s what we’ll be going over in this post. Keep reading for some of the best exercises for back pain!

1. Knee-to-Chest Stretch

Lie on your back; your knees should be bent and your feet should be flat on the floor.

Using both hands, slowly pull up your knee and press it against your chest. You also want to tighten your abdominal muscles and press your spine to the floor. Hold this position for 20-30 seconds.

Lower your bent leg and repeat on the other side.

For the best results, repeat the stretch 2-3 times, ideally once in the morning and once at night.

Note: Avoid this exercise if you have osteoporosis as it may increase the risk of compression fractures in your spine.

2. Seated Spinal Twist

This is one of the best back pain exercises that you can do to increase the mobility in your spine. Not only that, but it’ll also stretch your hips, glutes, shoulders, and neck.

Start by sitting on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left thigh. It’ll feel as if you’re sitting in a half-cross-legged position.

Reach your right arm behind you and gently twist your body to the right, placing your fingertips on the floor. Inhale and bring your left arm upward.

Hold the pose for up to a minute and repeat on the other side.

3. Cat-Cow Stretch

Start on all fours. Align your wrists beneath your shoulders and your knees beneath your hips.

Press into your hands and feet and inhale. Take your gaze up toward the ceiling and relax your shoulders away from your ears. Tilt your pelvis back so that your tailbone sticks up and your belly drops down.

As you exhale, tuck your chin into your chest and round your spine outward. Try to draw your navel toward your spine.

Release your head toward the floor and relax. Continue the stretch for 1-2 minutes.

Relieving Back Pain With Spinal Exercises

Spinal exercises, such as the ones mentioned above, can ease your pain and speed up the healing process. If anything, you just want to be consistent with your routine. Only then will you see results.

Do you have chronic back pain? Looking for an orthopedic spine specialist in the Clearwater area? We’d be happy to help! Feel free to contact us to schedule an appointment.

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