6 Effective Exercises To Manage Back Pain

If you're living with daily back pain, you aren't alone. Many others are dealing with the same issue. Fortunately, there are several exercises that can help manage your pain.

The following six exercises may be effective in reducing or eliminating back pain. Give them a try as you wait for your next pain management or physical therapy appointment.

1 - Low-Impact Aerobics

Low-impact aerobic activities such as walking, swimming, and cycling can help strengthen the muscles in your back to improve posture and reduce pain. These exercises can also help increase your flexibility, improve balance, and reduce stress.

2 - Yoga

Yoga is great for relieving back pain as it helps improve posture and can even help you learn proper body mechanics. Yoga poses are designed to stretch your spine, hips, and abdominal muscles which will help strengthen them.

Specific poses that might be great for your back include downward-facing dog and child's pose. You can also try a modified version of the cobra pose.

3 - Stretching

Stretching can help improve your range of motion and reduce back pain. Stretching also increases flexibility and strengthens your muscles.

To stretch your back, try the seated twist, standing side stretch, pigeon stretch, or cat-cow move. Be sure to stretch slowly and don't push yourself too hard.

4 - Abdominal Strengthening Exercises

Your abdominal muscles play an important role in providing core stability and protecting your back from injury. Strengthening these muscles can help reduce the pressure on your spine, reducing pain.  

You can do exercises such as planks and bird dogs to strengthen your abs. Avoid crunches, which can put a strain on your neck and back.

5 - Pilates Exercises

Pilates can help improve your core strength, posture, and flexibility. It is a great way to reduce back pain as it helps stretch and strengthen the muscles in your back.

Exercises such as bridges, side planks, and single-leg circles are great for strengthening your back and core. You can also try the single-leg stretch and the hundred to see results.

6 - Barre Workouts

Barre workouts can help you build strength and flexibility, which can reduce back pain. The small, controlled movements of barre exercises help to strengthen your muscles without putting too much stress on your back.

Exercises such as pliés and relevés can help you build strength, while side bends and hamstring curls will stretch your muscles. All of these exercises can help improve your posture, balance, and flexibility.

Talk to Your Doctor About Back Pain Management

Back pain can be managed with the right exercises, but it's important to talk to your doctor before starting any exercise program. Your doctor should be able to give you advice on the best exercises for your back pain and what to avoid.