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35 Exercises for Back Pain Relief

Core Strengthening:

  • Bird-Dog – On all fours, extend one arm and the opposite leg. Hold for a few seconds.
  • Plank – Hold a plank position for 20-30 seconds.
  • Side Plank – Hold a side plank position for 20-30 seconds per side.
  • Bicycle Crunches – Lie on your back, bring your knees toward your chest, and perform a cycling motion.
  • Pelvic Tilt – Lie on your back, bend your knees, and tilt your pelvis up and down.

Lumbar Strengthening:

  • Superman – Lie on your stomach and lift your arms and legs off the ground.
  • Bridges – Lie on your back, bend your knees, and lift your hips.
  • Hip Hinge – Stand with feet shoulder-width apart, hinge at the hips, and reach forward.
  • Wall Sit – Lean against a wall, slide down into a squat, and hold.
  • Single-Leg Deadlift – Hold a light dumbbell and hinge at the hips while lifting one leg back.

Flexibility and Stretching:

  • Cat-Cow Stretch – On all fours, alternate between arching and rounding your back.
  • Child’s Pose – From all fours, sit back on your heels and reach your arms forward.
  • Knee-to-Chest Stretch – Lie on your back and pull one knee toward your chest.
  • Hamstring Stretch – Sit with one leg extended, reach for your toes.
  • Piriformis Stretch – Lie on your back, cross one ankle over the opposite knee, and pull the knee toward your chest.

Balance and Stability:

  • Bosu Ball Squats – Perform squats standing on a Bosu ball.
  • Single-Leg Stand – Stand on one foot for 20-30 seconds.
  • Stork Swim – Stand on one leg and perform a swimming motion with your arms.
  • Yoga Tree Pose – Stand on one foot, place the other foot on your inner thigh, and hold.
  • Bosu Ball Plank – Perform a plank with your arms on a Bosu ball.


  • Hip Circles – Stand with your hands on your hips and make circles with your hips.
  • Ankle Rolls – Lift one foot and roll your ankle clockwise and then counterclockwise.
  • Spinal Twist – Sit on the floor, cross one leg over the other, and twist your torso.
  • Lunge Stretch – Step into a lunge position and hold.
  • Quadruped Rotation – On all fours, place one hand behind your head and rotate your spine.

Low-Impact Aerobic Exercise:

  • Walking – 20-30 minutes at a moderate pace.
  • Stationary Bike – 20-30 minutes at a moderate pace.
  • Swimming – Freestyle or backstroke for 20-30 minutes.
  • Elliptical Trainer – 20-30 minutes at a moderate pace.
  • Rowing Machine – 15-20 minutes at a moderate pace.


  • Inversion Table – Invert for a few minutes (consult a healthcare provider first).
  • Hang from a Pull-Up Bar – Dangle from a pull-up bar for 20-30 seconds.
  • Skull Rocker – Lie on your back and rock your skull gently from side to side.
  • Spinal Decompression Stretch – Hang from a bar and allow your spine to stretch vertically.
  • Legs-Up-the-Wall Pose – Lie on your back with your legs up against a wall.

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