If you’re like many of the people we see at RPM Physical Therapy, you’ve probably experienced that nagging stiffness or discomfort in your back that just won’t seem to go away. Whether it’s from long hours at a desk, poor posture, or the daily grind of life, back pain is one of the most common issues we help our patients overcome.
The good news? You don’t have to live with it. There are effective exercises for back pain relief that can help you move more freely, feel stronger, and finally get back to doing what you love without worrying about your back.
In this blog, we’ll walk you through some expert-recommended movements that you can start doing today to ease back stiffness, build mobility, and reduce tension.
Why Your Back Might Feel Stiff
Before jumping into exercises, it’s helpful to understand why your back might be feeling stiff or sore. Some common causes include:
- Poor posture during sitting or standing
- Prolonged inactivity or lack of movement
- Weak core muscles, which support the spine
- Tight hamstrings or hip flexors
- Repetitive stress from work, sports, or daily activities
Whatever the cause, the key to lasting relief is a proactive approach—and that means movement.
1. Cat-Cow Stretch
This is one of the most effective exercises for back pain relief because it gently mobilizes the spine.
How to do it:
- Start on your hands and knees in a tabletop position.
- Inhale as you drop your belly toward the mat and lift your head and tailbone (cow pose).
- Exhale as you round your back, tuck your chin, and pull your belly in (cat pose).
- Repeat for 10-12 reps.
This stretch improves spinal flexibility and promotes healthy movement patterns in the lower back.
2. Child’s Pose
Child’s Pose is a gentle stretch that decompresses the spine and helps relax the lower back muscles.
How to do it:
- Start on your hands and knees, then gently sit your hips back toward your heels.
- Stretch your arms forward and rest your forehead on the floor.
- Hold for 20-30 seconds and repeat 2-3 times.
This is a great recovery position and one of the simplest effective exercises for back pain relief you can do anywhere.
3. Bridge Exercise
The bridge targets your glutes and core, which play a critical role in supporting your spine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your hips toward the ceiling.
- Hold for 3-5 seconds, then lower slowly.
- Aim for 10-15 reps.
Adding bridges to your daily routine can help relieve pressure from the lower back and improve overall stability.
4. Seated Spinal Twist
Rotation is an important part of spinal health, but we often don’t include it in our everyday movements.
How to do it:
- Sit on a chair with your feet flat on the ground.
- Cross your right leg over your left, place your left hand on your right knee, and gently twist to the right.
- Hold for 10-15 seconds, then switch sides.
This gentle twist increases flexibility and helps reduce stiffness in the mid and lower back.
5. Pelvic Tilts
This exercise helps to activate and stretch the lower back while engaging your deep abdominal muscles.
How to do it:
- Lie on your back with knees bent and feet flat.
- Flatten your lower back against the floor by tightening your stomach muscles.
- Hold for 5 seconds, then relax.
- Repeat for 10-15 reps.
Pelvic tilts are easy and can be done as part of a daily routine to support spinal alignment.
Don’t Let Back Stiffness Take Over Your Life
Doing these effective exercises for back pain relief regularly can help you feel more mobile, less tense, and more confident in your body. But if your discomfort has been lingering for a while, or if you’re not sure whether these movements are right for your specific needs, you don’t have to figure it out alone.
At RPM Physical Therapy, we specialize in helping people just like you get out of discomfort and back to living life fully. Our expert team will take the time to understand your specific symptoms, lifestyle, and goals to build a custom plan that works.
Whether you’re dealing with chronic back tightness or a recent flare-up, it all starts with a conversation.
That’s why we’re currently offering a FREE Discovery Visit.
This no-obligation visit is your chance to sit down with one of our experienced physical therapists, get clarity on what’s really going on, and walk away with a better understanding of your next best steps.
You don’t need a referral. You don’t need to wait.
Just give us a call at (713) 992-5916 or click here to book your Free Discovery Visit today. Let’s help you feel your best again—because your life is too important to live around back discomfort.
More Free Resources:
Download Our Report: Physical Therapy for Back Pain – RPM Physical Therapy
Read Our Blog: Back Pain: Why It Happens & How to Find Lasting Relief
Check Out Our YouTube Channel: Dr.JRuzicka_RPM – YouTube
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