Back pain affects a large portion of the American population, with nearly 80% of adults experiencing back pain at some point in their lives. Sedentary routines and everyday posture habits often make it worse.
To counter that, here are 7 exercises recommended by osteopaths to help you feel less pain and avoid future flare-ups.
Causes of Back Pain
Back pain can appear for many reasons: tight muscles, stiff joints, or simply spending too much time hunched over. Being stressed and spending a lot of time sitting down both make things worse. In more severe cases, back pain can be linked to underlying conditions like arthritis, scoliosis, or a herniated disc. Identifying the underlying cause is important for finding real relief.
Osteopath-recommended exercises can help both manage and prevent back pain. These exercises aim to improve flexibility, strengthen core muscles, and promote better posture. They also help reduce tension and increase blood flow, so that your back can heal naturally.
Tips Before Starting Back Pain Exercises
Before starting exercises to relieve your back pain, put on comfortable clothes that you can easily move around in. Warm up properly, and always listen to your body to avoid injury from overexertion. We also recommend consulting a healthcare professional to tailor your exercise program to your condition and fitness level.
The 7 Best Exercises to Relieve Back Pain
1. Cat-Cow Stretch
A gentle, yoga-inspired movement that alternately arches and rounds the spine. It boosts spinal flexibility and helps release built-up tension.
Instructions: Start on all fours with your hands under your shoulders and knees under your hips. Inhale while lifting your head and tailbone toward the ceiling (Cow Pose), then exhale while tucking your chin to your chest and rounding your back (Cat Pose). Repeat for several breaths.
Repetitions: 10–15 times
2. Seated Hamstring Stretch
This stretch targets tight hamstrings, which contribute to lower back pain.
Instructions: Sit with your legs extended straight in front of you. Lean forward from your hips and reach for your toes. Keep your back straight as you reach for your toes. Hold for 30 seconds, then release.
Repetitions: Repeat 2–3 times
3. Pelvic Bridge
A strengthening exercise that engages the glutes, lower back, and core, all key muscles for back support.
Instructions: Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips to form a straight line from shoulders to knees. Slowly lower back down.
Repetitions: 10 times, holding the position for 10 seconds.
4. Knee Twists for Lower Back
A gentle twisting motion that improves lower back mobility and eases tension.
Instructions: Lie on your back with your knees bent and feet flat. Gently drop your knees to one side, then the other, in a slow twisting motion. Keep your shoulders flat on the floor as you twist. Repeat several times on each side.
Repetitions: 10–15 times
5. Hip Flexor (Psoas) Stretch
This stretch targets the psoas, a deep hip muscle that often contributes to lower back discomfort when tight.
Instructions: From a kneeling lunge, place one foot forward at a 90-degree angle. Shift weight onto the front leg and gently push your hips forward while keeping your back upright. Hold for 30 seconds, then switch legs.
Repetitions: 2–3 times per side
6. Child’s Pose Back Stretch
A restorative posture that gently stretches the back while promoting relaxation.
Instructions: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso toward the ground. Maintain the position for 30 seconds.
Repetitions: 2–3 times
7. Diaphragmatic Breathing Exercise
A calming breathing technique that reduces stress, which is a common trigger for back pain. It also improves oxygen flow to your muscles, which helps them heal.
Instructions: Lie on your back, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through the mouth. Repeat for several minutes.
Duration: 5–10 minutes
Regularly practicing these 7 osteopath-recommended exercises for back pain can help effectively relieve and prevent discomfort while improving flexibility and posture.
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