Steps You Can Take to Relieve Your Back Pain

Whether your lower back pain is a constant companion or an intermittent visitor, it can be a real problem. If back pain discomfort lowers your quality of life, there are steps you can take to address it, and all you need to do is display some discipline in the form of doing the following four exercises on a daily basis.

These exercises are geared towards helping to add flexibility, strength and mobility to your spine, your muscles and your tendons.

Cat-Cow Exercise

This first exercise is something that you can do the moment you get out of bed. It is geared towards opening up flexibility in your pelvis, and it can make a very big difference in how you feel going through the rest of your day.

Set yourself up on the floor on your hands and knees with a straight back. Arch your back up into the position that a frightened cat makes, holding the position for five seconds and then returning to neutral. Following this, arch your back with your pelvis and shoulders up and pulling your belly towards the floor, like a sway-backed cow.

Hold the position for five seconds. Repeat five times.


After performing cat/cow, roll over onto your back, bending your legs so that you can place your feet close to your hips. Push up with your legs to raise your hips upwards as high as you can, keeping your shoulders on the floor and holding the position for a count of five. Lower and then repeat ten times. This exercise strengthens your glutes.

Side Planks

These exercises provide core stability in a way that does not stress hip flexors, thus minimizing the impact on the lower back.  Lay on your side with your body straight and your hips stacked, resting your body on the floor and then using your upper arm and core to lift yourself up, maintaining the side position. Hold for a count of five, then repeat five times.

Hanging Exercise

If you have the opportunity to decompress your spine, it can make a very big difference in how you feel.  The best way to do this if you don’t have access to a pull up bar at a gym is to install a hang bar in a door frame. By holding onto the bar and letting your body hang straight down, with arms straight, you ease a great deal of stress in your spine.

There are many reasons for back pain, and some are more serious than others. If you find that doing any of these exercises causes you pain, stop immediately and make an appointment with our lumbar spine specialist in New Jersey.

Further, if you add these exercises to your daily regimen and find that they don’t make any improvement in your discomfort, then making an appointment with our office is the next step you should take.

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