If you’re an adult who enjoys staying active—but sometimes feels held back by back stiffness or discomfort—you’re not alone. Many people unknowingly avoid the very thing that could help the most: movement. When done right, targeted back pain exercises can build strength, increase flexibility, and support long-term activity.
Let’s walk through the 7 best back pain exercises that I regularly recommend to adults who want to stay moving with confidence.
1. Pelvic Tilts
A foundational movement that supports the spine and engages your core.
How to do it:
Lie on your back with knees bent and feet flat. Tighten your abdominal muscles to press your lower back gently into the floor, hold for 5 seconds, then release. Repeat 10–15 times.
Why it works:
Pelvic tilts are a simple yet effective back pain exercise that promotes spinal alignment and relieves pressure in the lower back—especially after sitting for long periods.
2. Cat-Cow Stretch
Perfect for mobility and posture improvement.
How to do it:
Get on your hands and knees. Arch your back upward like a cat (Cat Pose), then drop your belly and lift your chest (Cow Pose). Flow between the two slowly for 8–10 rounds.
Why it works:
This dynamic movement increases spinal flexibility and relieves built-up tension. As one of the most gentle back pain exercises, it’s ideal for adults of all mobility levels.
3. Knees-to-Chest Stretch
Ideal for decompressing the lower back after activity.
How to do it:
Lie on your back, pull one knee at a time toward your chest and hold for 20 seconds. Switch sides and repeat 3–5 times.
Why it works:
This stretch targets tight lower back muscles and can be done safely at home. Among all back pain exercises, it’s a go-to for soothing the lumbar spine.
4. Bird-Dog Exercise
Builds stability and balance while engaging the core.
How to do it:
On hands and knees, extend your right arm and left leg. Hold for a few seconds, then return. Switch sides. Repeat 8–10 times per side.
Why it works:
This exercise strengthens the spine’s support muscles and is especially beneficial for people who want to avoid flare-ups from poor posture or sudden movements.
5. Wall Sits
Great for building endurance in the lower body and supporting your back.
How to do it:
Stand with your back against a wall. Slide down slowly until your knees are at a 90-degree angle, as if sitting in a chair. Hold for 10–15 seconds, building up to a minute over time.
Why it works:
Wall sits improve glute and leg strength, which play a big role in relieving pressure from the back. They’re one of the lesser-known back pain exercises with lasting benefits.
6. Child’s Pose Stretch
A relaxing and restorative movement that lengthens the spine.
How to do it:
Start on hands and knees, then sit back on your heels while reaching your arms forward. Breathe deeply and hold for 30 seconds.
Why it works:
Child’s Pose stretches the back in a supported position, making it a gentle option for individuals easing into a new movement routine.
7. Glute Bridges
Often overlooked, but critical for spinal support.
How to do it:
Lie on your back with knees bent. Lift your hips by squeezing your glutes and hold for 5 seconds. Lower down slowly. Repeat 10–12 times.
Why it works:
Strong glutes reduce the burden on your lower back during walking, lifting, and sitting. This is one of the most effective back pain exercises for active adults looking to stay pain-free.
Building a Routine with Back Pain Exercises
Incorporating these seven back pain exercises into your weekly routine can make a noticeable difference. Whether you’re preparing for a long workday, heading to the gym, or playing with your grandkids, staying proactive with your movement routine helps prevent setbacks.
Be sure to listen to your body and modify each movement if needed. If you’re unsure where to begin, or if certain movements feel difficult, that’s a good indicator that it’s time to seek expert guidance.
Let’s Find the Right Path for You
We specialize in helping adults feel strong, mobile, and confident again—without unnecessary restrictions. Whether you’re just starting to explore back pain exercises or you’re looking to build a safer plan that fits your lifestyle, we’re here to help.
We offer a Free Discovery Visit, where you can speak directly with a specialist, ask questions, and receive expert insight on your situation.
Click here or call to book your Free Discovery Visit today and take your first step toward an active, pain-free lifestyle.
More Free Resources:
Read our blog – Summer Travel Tips: Enjoy Your Journey Without Back Pain – Back Pain Expert, Livonia, Michigan, Mehul Vaidya
See what others are saying – Google Reviews
Download a free report – Free Back Pain Report – Back Pain Expert, Livonia, Michigan, Mehul Vaidya