The first back pain relief exercises are bridges with a band, bridges with ball squeeze, and the dead bug. These are all great for the back and for the core and glutes. Try to keep a pelvic tilt while doing them. Next are modified plank, prone swimmer, and prone superman. When you are on your stomach in prone, it does a great job of strengthening your core and trunk muscles. Then there are quadruped exercises including quadruped leg extension, quadruped opposite arm/leg (bird dog), and quadruped same side arm/leg. Try to keep your back in a neutral position for these to get the best work out. The final back pain relief exercise is seated rows with a band. These are great for your back, upper back, and shoulders.
- How Can Physical Therapy HELP?? Rotator Cuff Tear
- My Biggest Mistake as a Physical Therapist Assistant (PTA)