Top 3 Home Back Pain Exercises

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In this time of stress, we have noticed a significant increase in back pain issues in our physical therapy patients as more time has been spent at home.  Although we’ve had more time at home to spend with our families, many have not been able to stay as active as before, leading to stiffness and pain.  And even now, when more and more are finally starting to get back outside, there is still a lot of back pain from being home for this extended period of time.

So, to help, here are a few simple back pain exercises you can do from the comfort and safety of your own home when you have limited access to physical therapy or gym equipment. Feel free to share with any friends or family you think will benefit from them too!

Just remember, these exercises are general purpose exercises.  If you are unsure of doing any of the following exercises, or if any of these movements cause pain, stop and give your physical therapist a call first, as this could be the sign of a bigger problem that may need professional assistance.  Always exercise in your comfort zone, and never stretch into pain.

Bird Dog (Leg Slide)

Here is a simple yoga stretch you can do in the comfort of your own home. Begin on the floor with your knees bent beneath you and your hands flat in front of you, so your back is flat toward the ceiling. Stretch your left arm out in front of you and your right leg out behind you, so your toes are pointing down at the ground. Hold this stretch for about 10 seconds and then repeat on the opposite side, with your right arm and your left leg. Repeat 3-5 times. The Bird Dog (Leg Slide) exercise is great at targeting the back muscles to give you that relieving stretch you’re looking for!

Lumbar Rotation Stretch in Lying

Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!

Hip Bias Lunges (Back Heel Down)

Who doesn’t love a good lunge? This is a great exercise to get you moving. As a bonus, it not only targets your back but also focuses on your knee muscles. Begin standing in a slight lunge position with one leg slightly bent out in front of you and the other leg straight behind you. Lean your torso forward so it is almost in a 90-degree angle with the floor (this will cause your back leg to bend, as well). Hold this stretch and continue reps on the side you are on, then switch sides repeating the same steps.

If you have any questions about these back pain exercises or you’d like more assistance, feel free to call or message one of our clinics for further information.

Wishing you all health and comfort!


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Dr. Asha Koshy is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation in Jersey City and Elizabeth, NJ.

With over 19+ years of physical therapy treatment experience, she is a McKenzie certified back pain specialist, an LSVT BIG certified specialist for Parkinson’s Disease, and is one of the most in-demand vestibular therapy specialists in Elizabeth, NJ where, along with her husband, Dr. James,  they specialize in treating all Vestibular conditions relating to vertigo, dizziness, and other balance disorders.