5 EXERCISES YOU SHOULD TRY FOR BACK PAIN RELIEF

5 Exercises You Should Try for Back Pain Relief

5 Exercises You Should Try for Back Pain Relief

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Back pain is one of the most common complaints among people of all ages. Whether it’s from poor posture, sitting for long periods, or lifting heavy objects incorrectly, the discomfort can be debilitating. Back pain physiotherapy Beaumont provides a great way to address the underlying causes of back pain, helping you improve mobility and reduce discomfort. Here are five exercises that can help you relieve back pain and restore your range of motion.

1. Pelvic Tilts


Pelvic tilts are a simple exercise that can help strengthen the muscles in your lower back and pelvis, improving posture and relieving pain. To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor.


  • Tighten your abdominal muscles and slowly tilt your pelvis upward, pushing your lower back into the floor.


  • Hold for a few seconds, then relax and return to the starting position.


  • Repeat 10-15 times.



This movement helps mobilize your spine and ease stiffness.

2. Cat-Cow Stretch


The cat-cow stretch is a yoga-inspired movement that helps increase flexibility in your spine and release tension in the lower back. Here's how to do it:

  • Start on all fours with your wrists aligned under your shoulders and your knees under your hips.


  • Inhale as you arch your back and lift your head and tailbone (cow position).


  • Exhale as you round your back, tucking your chin and pelvis (cat position).


  • Repeat the cycle 10-15 times, moving slowly and gently with each breath.



This stretch is particularly effective at relieving stiffness in the upper and lower back.

3. Bridge Exercise


The bridge exercise helps strengthen your glutes, hamstrings, and lower back muscles, which are essential for good posture and reducing back pain.

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.


  • Tighten your core and glutes, then lift your hips toward the ceiling, keeping your shoulders and feet planted.


  • Hold the position for 3-5 seconds, then lower your hips back down.


  • Perform 10-15 repetitions.



Bridges help improve core strength and stabilize your spine.

4. Knee-to-Chest Stretch


This stretch helps relieve tension in the lower back and can improve flexibility in your spine and hips. To perform the knee-to-chest stretch:

  • Lie on your back with your knees bent and feet flat on the floor.


  • Slowly bring one knee up toward your chest, using both hands to hold the knee in place.


  • Hold for 20-30 seconds, then switch legs.


  • Repeat 2-3 times per side.



This movement is great for loosening up tight muscles in your lower back and hips.

5. Seated Forward Bend


This exercise helps stretch your lower back, hamstrings, and calves, relieving tension and improving flexibility. Here’s how to do it:

  • Sit on the floor with your legs extended straight in front of you.


  • Keep your back straight and hinge forward at the hips, reaching for your toes (or as far as you can comfortably go).


  • Hold the stretch for 20-30 seconds, then slowly return to the starting position.


  • Repeat 2-3 times.



This stretch can help alleviate tightness in the back and legs, especially for people who spend a lot of time sitting.

If you’re experiencing persistent back pain or discomfort, back pain physiotherapy Beaumont can provide a more personalized approach. These exercises, along with the right treatment plan, can help you manage pain, regain strength, and improve your overall mobility.

For a tailored physiotherapy plan to address your back pain, contact Impact Physio & Sport Clinic at (587) 410-4809. Let us help you find a solution that works for you and get you back to feeling your best!

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