Does Exercise Helps with Back Pain? yes 

Movement is key to reducing back pain. Proper exercises can:

✅ Strengthen core and back muscles

✅ Improve flexibility and posture

✅ Enhance blood circulation for faster healing

✅ Prevent future injuries

Best Exercises for Back Pain Relief

1. Pelvic Tilts

Benefits:

 Strengthens core muscles and stabilizes the lower back.

How to do it:

• Lie on your back with knees bent and feet flat.

• Tighten your abdominal muscles and press your lower back into the floor.

• Hold for 5 seconds, then relax.

• Repeat 10–15 times.

2. Cat-Cow Stretch

Benefits: 

Improves spinal mobility and relieves tension.

How to do it:

• Get on all fours, with hands under shoulders and knees under hips.

• Inhale, arch your back, and lift your head (Cow pose).

• Exhale, round your spine, and tuck your chin (Cat pose).

• Repeat 10–15 times.

3. Bird-Dog Exercise

Benefits:

 Strengthens the lower back and core stability.

How to do it:

• Start on all fours.

• Extend your right arm and left leg, keeping your back neutral.

• Hold for a few seconds, then switch sides.

• Repeat 10 times per side.

4. Child’s Pose

Benefits: 

Stretches the lower back and hips, promoting relaxation.

How to do it:

• Sit back on your heels with arms stretched forward.

• Lower your chest toward the floor.

• Hold for 20–30 seconds.

• Repeat 2–3 times.

5. Glute Bridges

Benefits: 

Strengthens glutes, hamstrings, and lower back.

How to do it:

• Lie on your back with knees bent and feet flat.

• Lift your hips off the ground, squeezing your glutes.

• Hold for a few seconds, then lower down.

• Repeat 10–15 times.

6. Seated Spinal Twist

Benefits: 

Enhances spinal mobility and relieves tension.

How to do it:

• Sit with legs extended, bend one knee, and cross it over the other.

• Place the opposite elbow outside the bent knee and twist gently.

• Hold for 15–20 seconds per side.

• Repeat 10 times.

7. Knee-to-Chest Stretch

Benefits: Relieves lower back tension.

How to do it:

• Lie on your back, pull one knee toward your chest.

• Hold for 20 seconds, then switch.

• Repeat 2–3 times per side.

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Exercise Tips for Back Pain Management

✔️ Start slow – Avoid sudden, jerky movements.

✔️ Maintain proper posture – Engage your core and keep a neutral spine.

✔️ Breathe deeply – Helps reduce muscle tension.

✔️ Be consistent – Perform these exercises regularly for lasting relief.

✔️ Avoid pain-inducing movements – Stop any exercise that worsens your pain.

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When to See a Physiotherapist?

If your back pain is severe, persistent, or associated with numbness, weakness, or radiating pain, consult a physiotherapist. A personalized rehabilitation plan can help you recover faster and prevent chronic pain.

At Ritus Ascend Rehab and Fitness Centre, we specialize in musculoskeletal and sports physiotherapy, providing expert guidance to help you stay pain-free.

Need professional advice? Book a session with us today!

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