- Back pain typically stems from compression of the spine, according to physical therapist Dr. Casey Coleman.
- He said exercises that strengthen the muscles that support the back can help decompress the spine.
- Planks and pelvic tilts are two exercises that can help ease back strain, she said.
Back pain may make you want to stop moving, but exercise is one of the best ways to help relieve and prevent back pain, according to physical therapist and Co-founder of Pre-PT Grind Casey Coleman.
Coleman said spinal cord compression it is the most common reason you see people have back pain. Compression typically comes from sitting or standing for too long, as well as activities that compress the back, she said. The best thing you can do to prevent back pain is to exercise the muscles that support your back and decompress your spine.
unzip the column
Coleman said spinal cord compression can be exacerbated by activities that add compression, such as heavy lifting.
Exercises like the military press, dead weight, and back squats also compress the back in a way that can make back pain worse. If you already experience back pain, consider avoiding these exercises.
Anything that decompresses the spine can be beneficial for back pain, he said. Water aerobics removes the pull of gravity on your spine as you move. Hanging from a pull-up bar or having someone pull on your legs while you’re holding on to something can also help.
Planks take stress off your back
Another way to relieve back pain is to strengthen the muscles that support your back, Coleman said.
Planks strengthen muscles on your abs. A strong core distributes upper body weight more evenly, she said, which lessens spinal cord compression.
Bird dogs build core and glute strength
Coleman said bird dogs strengthen both the core and the gluteal muscles, which support the back.
To perform the exercise, start in a tabletop position with your back flat and your head down. Extend your left arm and right leg behind you and hold this position for a few seconds, before lowering them back down. Repeat with the right arm and left leg.
The balance required to perform bird dog builds a strong, stable core, he said. Raising your legs also strengthens your gluteal muscles, which support the small of your back.
Pelvic tilts strengthen the base of the spine
Pelvic tilts work the glutes and pelvis, Coleman said, which is the base of the spine. The spine is much more supported when these are strong.
A pelvic tilt is performed by lying on your back with your feet on the floor and your knees bent. Press your lower back into the floor by bracing your abs and bringing your hips slightly toward your head. Hold for a few seconds before returning to the starting position.
If you don’t feel like exercising, Coleman said the best thing you can do to relieve back pain is to go for a walk or change your posture. Walking or changing the way you sit can take pressure off the muscles that support your back and give you quick relief, she said.
If you are concerned about back pain, it is always best to talk to a doctor or physical therapist. While exercises can help relieve back pain in many cases, there are several causes that need professional attention, Coleman said.
