Lowering Back Pain: Helpful Spine Health Exercises

If you’re experiencing back pain, you’re not alone. About 80% of Americans will suffer from back pain at one point in their life.

Back pain can feel debilitating and stressful; you might wonder what you can do to alleviate it. You’re in luck! Read this guide on various spine health exercises to help decrease pain today.

Low Back Flexion

Your specialist, such as the Gonstead chiropractor, might have you perform this safe stretch. It’s performed lying down and is intended for those with lumbar facet joint problems, spinal stenosis, etc.

It’s also for those with a bulging disc. Be careful when performing this exercise for spine health. If performed, it could irritate certain conditions.

If you notice that your lower back pain worsens, stop immediately and reach out to your doctor.

To perform this exercise, first, lie on your back. Bend both of your knees up and have your feet on the ground. Grab your knees and bring them toward your chest.

Hold this for 3 seconds. Let your knees lower back down. Do 10 repetitions.

Supine Bridge

You can perform this exercise up to 2 times a day. Lay on your back with your arms at your sides.

Keep your legs bent and have your feet on the floor.

Tighten your glutes and abdomen and lift your hips off the floor slowly. Keep a straight back.

Lower your hips and butt back down. Perform this 10 times.


Begin on all fours.

Be sure that your knees are under your hips and your hands are under your shoulders. Bring your chin toward your chest and round your back toward the ceiling.

Keep this position for a few seconds before you bring your shoulders away from your ears. Relax your back and arch it slightly while looking ahead.

Return to the beginning and repeat 10 times.

Lower Back Rotation Stretch

Have your feet flat on the floor and your knees bent. Your knees are together, and your shoulders are flat on the floor.

Let your knees roll to one side of the body. Hold this for 5 seconds before returning to the original position.

Repeat on the opposite side and hold it for 5 seconds. Do this exercise several times on each side.

Seated Lower Back Rotational Stretch

Use a stool or chair with no arms. Place your right leg over your left.

Place your left elbow on the outside of your right knee. Stretch and twist to the side.

Hold this for 10 seconds. Repeat on the opposite side. Perform this about 3-5 times on each side twice a day.

Reverse Downward Dog

First, lie on your stomach. When you’re ready, go onto your elbows for a minute.

See how your body feels before you proceed. When you’re ready, you’ll bring your body and hips into the air.

Use your arms to press your upper body up. Try to go as far as possible without pain.

When you practice this, try to go further each time (without pain). If you experience pain, you’re stretching too far.

Check your symptoms and perform this for 10 repetitions.

Lumbar Side Glide

When standing, be about a foot from the wall. Keep your painful side away from the wall.

Have your shoulder lean against the wall with your elbow tucked into your ribs. Push your pelvis underneath your ribcage.

Do 10 repetitions. If you notice pain, stop immediately.

Hip Flexors

Go into a kneeling position with one knee on the ground. Bring the arm of that side slightly back and keep it straight.

Hold this for 30 seconds. Do this 3 times on each side.

Hamstring Stretch

Face a tall chair, bed, or table. Place your heel on it so that it’s straight.

Stretch your hamstring by leaning forward at the hips. Hold for 30 seconds. Repeat on each side 3 times.

Alternative Hamstring Stretch

Lie on your back with your knees up. Have 1 ankle on the opposite knee.

Press down on the leg you crossed. It should feel like a stretch in your hip. Hold underneath your knee.

Hold this for 20-30 seconds. Do this 3 times on each side.

Child’s Pose

Sit back on your heels and kneel on the floor. Bend forward and have your arms stretched in front of you.

Keep your forehead on the ground. Hold this for 30 seconds or longer.

Cobra Pose

Lay flat on your stomach and have your legs straight. Place your arms at your side.

Lift your chest off the ground and pull your shoulder blades in. Hold this for about 3-5 seconds. Repeat this 10-15 times.

Spine Health Tips

Use a mat for comfort on your back as you perform these exercises. Be mindful of any new pain that you experience and stop.

Improve posture to help with back pain. There are various exercises that your physical therapist could recommend.

These exercises are meant to help alleviate symptoms. When you notice pain, stop and reach out to your doctor.

Speak with your doctor before beginning any new exercises. Find exercises that could strengthen your abdomen. That’ll help alleviate some of the back pain.

Don’t strain or twist your back. When you lift, do so carefully and keep your back straight. Quit smoking and keep a healthy weight to reduce back pain.

Exploring Different Spine Health Exercises

After exploring these different spine health exercises, you should start feeling better. If you have the opposite effect, stop the exercise and reach out to your doctor.

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