Submitted by: Dr. Jacvlyn Duenas

Are you in desperate need of back pain relief, but nothing seems to alleviate your suffering? Medications, heat wraps and ice compressions are all helpful ways to get momentary back pain relief, but there is a bigger picture that should be addressed. Strengthening your core and performing other back strengthening exercises work hand in hand with the strategies listed above to bring you long-term and effective back pain relief. Here, we are going to provide you with some highly effective lower back exercises, as well as upper back exercises to help you optimize your back pain treatment.

Back Exercises to Improve Flexibility Effective treatment of your back issues revolves around improving your flexibility. Duct tape two tennis balls together and place them on the floor. Lay on your back and bend your knees at a 90-degree angle. The balls should be on either side of your spine and placed at mid-back level. Bend your elbows 90 degrees and press your forearms together in front of your face in a prayer position to spread your shoulder blades away from your spine and give the tennis balls better access to the muscles on either side of your thoracic spine.

Improve Mid-Back Mobility Lay on your right side with your legs stacked and fully extended, then bend your right arm 90-degrees with your forearm on the floor. Next, lift your hips until your body forms a straight line from your neck to your ankles, with your weight on your forearm. Be mindful not to let your hips sink towards the floor, in order to strengthen your core.

First of Two Noted Lower Back Exercises Kneel on all fours, then lift and bend your left arm and place your left hand on the back of your head. Now twist your torso to the right so that your left elbow rotates to your right arm. While keeping your right arm straight, rotate back toward the starting position, but go a bit farther, so that your eyes are directed toward the wall to your left. Stabilize your hips, so your torso is doing the work. Repeat on both sides. This will strengthen your core and ultimately strengthen your lumbar spine.

Second of Two Lower Back Exercises Lay on your back and bend your knees by 90-degrees. Focus on keeping your shoulders touching the floor, then slowly roll your knees to one side of your body. Hold this pose for up to 10 seconds, and remember to breathe, before returning to your starting position. Repeat on each side. This will help strengthen your core and lower back, as well as increase the flexibility of your lumbar spine.

These back strengthening exercises are the key ingredients to finding back pain relief in the comfort of your own home. These simple upper back exercises and lower back exercises will help you strengthen your core, which in turn will help improve your thoracic and lumbar spine mobility. By performing back strengthening exercises, your body will become more resilient in performing everyday tasks. If you still feel pain after conducting these simple exercises, or for more information on back pain relief that truly works, contact a professional chiropractor.

About the Author: Dr. Jaclyn Duenas was born and raised in Spokane, Washington. She completed the Exercise Science Program at Eastern Washington University in Cheney, Washington. Continuing in her journey to become a Doctor of Chiropractic, she attended the University of Western States Chiropractic College in Portland, Oregon. Here she received her Bachelor’s of Human Biology and Doctorate of Chiropractic Degree.

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