Four Exercises to Relieve Back Pain - Crozer-Keystone Health System - PA

Published on June 30, 2015

Four Exercises to Relieve Back Pain

Back pain is one of the most vague ailments of the body, resulting from as many issues as there are treatment options.

Talk to a Healthplex trainer about how to
set up an exercise plan to relieve your
back pain or other aches.

Back pain is one of the most vague ailments of the body, resulting from as many issues as there are treatment options.

It’s also the second most common neurological issue in adults, right behind headaches, which unsurprisingly hold the number one spot. But aside from popping a couple of ibuprofen and getting a professional massage to relieve the pain (which are effective treatment options), you might also want to try exercising to strengthening the bones and muscles in your back.

Research has found that the sooner patients with minor back pain start exercising, the faster they’re able to recover. While you obviously want to focus on exercises involving the back, you should also pay attention to your core in general, especially your abdomen. Core exercises work to train the muscles in your pelvis, lower back, hips, and abs to work better together, leading to less pain and better balance and stability.

Before you give the strengthening exercises below a try, be sure to give yourself plenty of time to warm up with a brisk 5-minute walk before you start.

1. Hip Bridge

Lie on your back with knees bent and your feet flat on the floor. Lift your hips to create a straight line from the knees to the shoulders. Hold for two seconds and lower slowly. Repeat nine to eleven more times.

2. Side Plank

Lie on your right side while resting on your forearm with your body completely straight. Contract your abdomen and lift your hips off the floor while keeping your body straight. Hold for 20 to 40 seconds and repeat two to three times. Repeat the plank on your left side.

3. Bird Dog

Start with your body on all fours, with your knees hip-width apart and your hands shoulder-width apart. Contract your abdomen and keep your back straight. Without moving your hips, extend your right leg back and your left arm forward. Hold for three to ten seconds and repeat five times on each side.

4. Stationary Lunge

Stand up straight, place your hands on your hips, and contract your abs. Take a big step forward with your right foot and lower your body so your right knee is at a 90-degree angle and return back to starting position with stopping. Repeat eight to twelve times and repeat with your left leg.

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