Best Physical Therapy Exercises to Alleviate Back Pain

Key Takeaways: Back pain affects up to 80% of Americans, often caused by injury, inactivity, or degenerative conditions. Targeted physical therapy exercises can improve flexibility, strengthen core and back muscles, and reduce tension to help prevent chronic pain. Simple movements like pelvic tilts, bridges, bird dogs, and stretches are highly effective for easing discomfort and supporting long-term spine health.

Back pain is one of the most common physical ailments impacting Americans. The National Institutes of Health (NIH) estimates that roughly 80% of Americans experience back pain at some point in their lives. In addition, 20% of people experiencing acute back pain will develop chronic back pain.

There are a variety of potential causes of back pain. In some instances, you may have engaged in an activity that results in an injury. Other times, a lack of activity from an overly sedentary lifestyle can create circumstances which make it harder for your back to hold up to the daily demands of routine activities. There are also situations where degenerative conditions cause you to develop back pain over time.

When you experience back pain, movement is critical. Exercise plays an important role in reducing the severity of back pain and preventing additional discomfort from developing over time. This is why physical therapy is often highly effective at alleviating back pain. Physical therapy can help treat back pain in several ways:

• It can improve spinal and hip mobility and flexibility
• It can strengthen your core and back muscles, making it easier for them to provide the support you need

While it’s always best to work with a licensed physical therapist who prescribes a specific exercise regimen based on your unique condition and level of pain, the following overview will help you understand some of the most effective physical therapy exercises that will alleviate back pain.

Posterior Pelvic Tilt

The posterior pelvic tilt helps engage your core muscles and reduce back pain. To perform this exercise:

• Lie on your back with knees bent and feet flat
• Tilt your pelvis backward, pressing your lower back into the floor
• Hold for 5 seconds, then return to the starting position
• Repeat 10 times for 2 sets

Beginner Bridge

The beginner bridge strengthens glute and core muscles, providing you with additional support in the lower back region. To perform this exercise:

• Lie on your back, knees bent, feet flat on the floor
• Lift your pelvis upward while keeping your back neutral and shoulders on the floor
• Hold, then slowly lower
• Repeat 10 times for 2 sets

Dead Bug

The dead bug strengthens the core muscles that support the spine and pelvis, providing improved core stabilization and enhanced body stability that are critical to alleviating back pain. To perform this exercise:

• Lie on your back with your legs bent and lifted, and arms reaching upward
• Slowly lower one arm and the opposite leg towards the floor while keeping your core engaged and back flat
• Alternate moving between opposite arm/leg combinations in a continuous motion, while keeping your abdominal muscles stiff and your lower back flat on the ground
• Repeat 10 times for 2 sets

Bird Dog

The bird dog promotes back stability and core strength, helping to relieve stress and pain. To perform this exercise:

• On hands and knees, extend one arm forward and the opposite leg back
• Hold for 5 seconds, then switch sides
• Perform 8-12 reps on each side

Cat-Cow Stretch

The cat-cow stretch loosens stiffness and increases flexibility in the spine, hips, shoulders and neck. It also releases muscle tension in the back, neck and shoulders, helping to alleviate pain. To perform this exercise:

• Lie on all fours, keeping your back straight
• Arch your back towards the ceiling, holding the pose until you feel a stretch in your neck
• Bend your back inward and downward towards the floor, holding the pose until you feel a stretch in your lower back
• Repeat both motions about 10 times

Clamshell with Resistance

The clamshell with resistance strengthens the muscles that keep your pelvis stable during movement, reducing stress on your lower back. To perform this exercise:

• Lie on your side with knees bent at 90 degrees and a resistance band around your thighs
• Lift the top knee away from the bottom knee without rolling your hips
• Slowly return to the starting position
• Do 10 reps for 2 sets

Lumbar Rotation Stretch

The lumbar rotation stretch mobilizes the lower spine and eases stiffness in your back. To perform this exercise:

• Lie on your back with knees bent and your feet flat
• Gently let your knees drop to one side and hold for 5 seconds
• Return to the starting position and then drop your knees to the other side, holding for 5 seconds
• Do 20 total reps (10 on each side) for 2 sets

Hamstring Stretch with Strap

The hamstring stretch with a strap helps loosen tight hamstrings that may be contributing to back pain. To perform this exercise:

• Lie on your back with your knees bent and feet flat on the floor
• Use a strap to pull one leg straight towards your chest until you feel a stretch in the back of your thigh
• Hold for 20-30 seconds
• Repeat 5 times per leg for 2 sets

Single Knee to Chest Stretch

The single knee to chest stretch relieves tension and increases mobility in the back. To perform this exercise:

• Lie on your back with your knees bent and feet flat on the ground
• Pull one knee towards your chest until you feel a gentle stretch in your lower back
• Hold for 20-30 seconds
• Repeat with the other leg
• Do 5 reps per leg for 1 set

Colorado Advanced Orthopedics Can Restore a Pain Free Life

It’s important to understand that not all back pain is the same, and there’s no “one size fits all” treatment regimen to alleviate the pain you’re experiencing. While the exercises discussed above are generally effective at reducing back pain, it’s important to work under the supervision of a trained and licensed physical therapist who can prescribe the best combination of exercises for your specific condition and ensure you’re performing them correctly.

At Colorado Advanced Orthopedics, we have an in-house physical therapy clinic within the Pioneers Medical Center facility, and another clinic in Craig, Colorado. Our physical therapy team consists of some of the most highly trained professionals along the Western Slope. Our physical therapists have extensive experience with the latest and most advanced techniques, and they regularly complete continuing education coursework to ensure they learn the newest best practices as they evolve.

In addition, our physical therapists work directly with your orthopedic physicians at Colorado Advanced Orthopedics, ensuring every aspect of your treatment plan is properly aligned and coordinated. This allows our team to deliver the best possible care so that you can resume your favorite activities as quickly as possible.

Contact us today to schedule an appointment. Colorado Advanced Orthopedics serves patients in Meeker, the White River Valley, Grand Junction and throughout the Western Slope.