Back Pain Expert Durango

5 Exercises For Back Pain Relief And Prevention!

Are you one of the many people who struggle with back pain?

It can be frustrating when back pain prevents you from enjoying everyday activities, whether it’s playing with your kids, gardening, or even just sitting comfortably through a movie.

Experiencing back pain can significantly impact your daily life, making even simple activities challenging.

But don’t lose hope! Incorporating specific exercises for back pain into your routine can be a game-changer.

At Tomsic Physical Therapy, we’re committed to helping you find natural, effective ways to alleviate and prevent back pain.

In this blog, I’ll guide you through effective exercises that not only alleviate back pain but also help prevent its recurrence.

Let’s dive into five exercises designed to strengthen your back and enhance your overall well-being.

5 Beneficial Exercises for Back Pain Relief

1. Bird-Dog Exercise:


  • Start on your hands and knees.
  • Extend one arm forward while simultaneously stretching the opposite leg back.
  • Keep your spine and neck in a neutral position.
  • Hold for a few seconds, then return to the starting position and switch sides.


This exercise improves core strength and lower back stability, crucial for alleviating and preventing back pain.

2. Partial Crunches:


  • Lie on your back with knees bent and feet flat on the ground.
  • Cross your arms over your chest or put your hands behind your neck.
  • Tighten your stomach muscles and raise your shoulders off the floor.
  • Hold briefly, then slowly lower back down.
  • Aim for 10 reps, and gradually increase this number as your core gets stronger.


Partial crunches strengthen your abdominal muscles, which are essential in supporting the spine and reducing back pain.

3. Wall Sits:


  • Stand about 10 inches from a wall, then lean back until your back is flat against it.
  • Slide down into a sit position, knees bent at a right angle.
  • Hold this position for as long as you can.


Wall sits are excellent for strengthening your core and lower back, as well as your glutes and hamstrings, all of which support your lower spine.

4. Pelvic Lifts:


  • Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
  • Lift your pelvis towards the ceiling, squeezing your glutes as you do so.
  • Hold at the top for a few seconds before slowly lowering back down.
  • Aim for 10 reps of pelvic lifts.


This exercise helps strengthen the lower back and core muscles, improving posture and alignment.

5. Superman Exercise:


  • Lie on your stomach with arms extended in front of you.
  • Raise your arms and legs off the ground as if you’re flying like Superman.
  • Hold this position for a few seconds, then lower back down.
  • As you progress, try holding this position for slightly longer each time.


This exercise targets your lower back and helps in building strength in the back extensors, which support your spine.

Incorporating these exercises into your routine can lead to significant improvements in back strength and flexibility, reducing pain and enhancing your quality of life.

What Next?

Remember, everyone has a different journey with back pain. It’s crucial to listen to your body and, if pain persists, follow a comprehensive treatment plan.

The key is to take proactive steps and work closely with a healthcare professional who specializes in treating back pain.

As the leading back pain expert in Durango, I’ve worked with thousands of patients and helped them recover from back pain and return to their favorite activities. You could be the next!

If you want to find out more about working with me, you can start with these completely free options:

Download Our Free Back Pain Report: This guide is filled with information to help you understand and manage back pain effectively.

Free Back Pain Report

Arrange a Free Telephone Consultation: Speak to our expert team for personalized advice and explore treatment options that fit your unique needs.

Free Telephone Consultation

Book a Free Discovery Visit at Our Clinic: Visit us in Durango to see how our treatments can specifically help you on your road to recovery.

Free Discovery Visit

Back pain doesn’t have to be a constant in your life. With the right approach and support, you can achieve a healthier, more active lifestyle.

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