Back Adjustment: 4 Relieving Exercises to Alleviate Back Pain


Numerous people deal with back pain daily. Whether it is a problem with tenseness in the upper back or pain upon rising from bed in the lower back, it is a very real problem that can mess with people’s work, social lives and personal quality of life. These four exercises can stretch, tone, strengthen and relieve pain throughout the back.

Strength Training

Strength training is useful for building up the back muscles. Many exercises are often very front-dominant, meaning that people work out their abdominals and forget about their back muscles. All of the muscles on the back of the body connect to the core and help to create a strong lower back and decrease pain and help with weight loss. Focus on dead lifts for the lower back and rear flies for the upper back. Other options include bridge with hip lifts and planks.

Chiropractic Exercises

Those who are suffering with acute back pain may need to start at the chiropractor’s office rather than at their local gyms. Not only can a chiropractor adjust the back, but also he or she can recommend stretches and easy exercises that will ease pain at home. Some companies, such as Fulk Chiropractic, know that the cat/cow stretch is a great, easy option for stretching out the back. Another commonly recommended option is standing against a wall and making snow angel movements with the arms.


After the acute pain has decreased, yoga is a great exercise option because it is easy on the body. It has been shown to relieve chronic back pain in multiple studies. The poses themselves can release tension and stretch out tight muscles while the mind/body connection can get one’s thoughts away from pain. The best options for beginners are triangle pose, bridge pose, camel pose, and downward dog.


Pilates is a form of exercise that focuses on strength, flexibility and posture with a mind/body connection. It promotes neutral spinal alignment and uses fluid movements, making it a great option for improved back pain. The best exercises in this case are pelvic tilt, spinal twists, roll backs, and kneeling arm and leg reaches.

Individuals who are experiencing active pain should check with their doctors or chiropractors before starting one of these exercise programs. Many doctors will start patients on basic strengthening and muscle-relaxing stretches before having individuals move on to moderate intensity fitness. However, once the back becomes stronger and more flexible, many people notice that chronic pain and acute flare-ups become rare.

Meghan Belnap
Meghan Belnap
Meghan Belnap is a freelance writer who enjoys spending time with her family. She also enjoys being in the outdoors and exploring new opportunities whenever they arise as well as researching new topics to expand her horizons. You can often find her buried in a good book or out looking for an adventure.

Share this article

Recent posts

Google search engine

Popular categories