One antidote to back pain costs nothing, requires no equipment or membership and can be done right where you are – even from the chair where you’re sitting: exercising and stretching the back. When you exercise and stretch, you improve spine mobility and stability, which helps protect you from injury. One caution, though, says Carina Abrams, a physical therapist with Sutter Physical and Hand Therapy, Davis: It’s vital to maintain proper body mechanics and posture throughout your activities. 

“Some exercises that help one spine heal may aggravate another,” she says. “If you feel pain during or following exercise or any other activity, seek help from a physical therapist or another member of your medical team to help you address the issue and select the most appropriate exercises for you.”

Here are Carina’s top picks for exercises to stretch, strengthen and protect your back and spine.

Mobility and Flexibility Exercises

“These exercises improve range of motion in your hips and spine. That can alleviate tightness that could be contributing to back pain,” Carina says.

Do stretching exercises as often as needed to help control pain, at least two to three times daily. Remember, exercise should be comfortable. If any symptoms occur, see a medical professional. 

Trunk Rotation

Lying on your back with your knees bent and feet flat, rotate the knees from side to side in a small comfortable arc of motion. Begin with only small movements, making the arc progressively larger as is comfortable. You should feel a comfortable stretch in the lower back and waist area. This can also be done with the feet and knees about shoulder width apart, which moves the stretch lower into the hips. Repeat 10 to 20 times on both sides. 

Knee(s) to Chest

Lying on your back, pull one knee into your chest using both hands behind the knee. You should feel a comfortable stretch in the lower back and hip. If you feel pain in the front of the hip, discontinue exercise. You can keep the bottom leg flat or bend it with your foot flat on the floor, whichever feels more comfortable. The exercise also can be done with both knees hugged toward the chest, but move one leg into position at a time. Hold 10 to 30 seconds, and repeat two to three times. 

Outer Hip Stretch

Lying on your back, both knees bent and feet flat, lift the leg to be stretched and place that ankle on the opposite knee. Gently press the top thigh away from you to feel a stretch in the outer hip. If that is not enough, you may bring the bottom leg toward you, pulling that thigh toward your chest gently to enhance the stretch. Hold 30 to 60 seconds, and repeat two to three times on each side.

Hamstring Stretch

Lying on your back, pull one knee toward your chest and interlace the fingers behind the knee. Slowly lift that foot up until a gentle stretch is felt in the back of the lifted thigh. Hold 30 to 60 seconds, repeating two to three times on each side. Note: If your back pain radiates into your leg or if you have buttock or leg pain, numbness, tingling or weakness, do not perform this stretch.

Hip Flexor Stretch

Lie on your back with one leg hugged in toward your chest, and the other dangling off the edge of the bed. You should feel a comfortable stretch in the front of the hip and thigh of the bottom leg. To enhance the stretch, press the lower back into the surface (see Pelvic Tilting below). Hold 30 seconds, then bring the bottom leg up, hold it toward your chest, then lower the other leg down. Repeat two to three times on each side.

Press Up

Lie flat on your stomach, legs straight and relaxed. Place your arms close to your body, elbows bent and close to ribs, hands just in front of shoulders. Using arms and keeping lower back relaxed, press into the surface to lift your chest upward. Hold two to three seconds, pulling the elbows gently toward the hips. Lower and repeat 10 times. Rest, then repeat the set two to three times as is comfortable. You may also do this with your hands under your shoulders and elbows extending, which produces a deeper back bend stretch. Again, stretching should be comfortable and not reproduce your back pain. 

Strength and Stability Exercises

Just like flexibility and mobility, strength and stability of the spine and lower body contributes to back health. Still, Carina suggests patients master the first set of exercises before they turn to these.

“Attempt these exercises once the mobility stretches (above) are comfortable, not restricted and pain-free. And remember that ‘core stability’ comes not just from abdominal or back strength, but also hip strength and proper control and coordination of these areas,” Carina says. 

Pelvic Tilting Lying Down

This exercise helps gain control of the pelvic and trunk muscles that can support your spine. Lie on your back, knees bent and feet flat. First, flatten the space between your lower back and the ground, tucking your tailbone toward your knees. Then, rotate the pelvis the other way, increasing the gap between your lower back and the ground, tailbone rotating toward the floor. Some people feel comfortable inhaling with the upward movement of the lower back, and exhaling while flattening. Remember to not hold your breath during this or other exercises. Repeat 10 to 20 times. 

Cat/Cow (pelvic tilting on all fours)

Similar to previous exercise, but now moved to all fours, which increases the range of motion you will experience during the movement. Start on hands and knees with your back straight, shoulders over wrists and hips over knees. Inhale, lifting your face forward and tailbone up, letting the lower back arch. Then exhale, tucking the tailbone down, looking at your belly and arching the back in the other direction. Continue, making the movement as large as possible without pain. Repeat 10 to 20 times.

Bridge

Lying on your back (with the option of a small pillow under your head) with knees bent and feet flat, press your heels to the ground, lift toes and squeeze the buttocks to lift your hips upward. Lift as high as is comfortable, making sure to keep hips level, and lower slowly.  Repeat 10 to 15 times, or until you feel fatigue in the lower back, hips and thighs. Rest, then do a second set.

Plank Progression

Start on all fours, with hands just in front of the shoulders and hips over knees. Then tuck the tailbone down gently and move the hips forward until shoulders, hips and knees are in a straight line (but knees still on the floor). Hold for 5 to 10 seconds, focusing on maintenance of the stable position. This may be repeated three to five times. Gradually build up the duration of the hold, adding three to five seconds at a time. When you are able to hold for about one minute comfortably, try with legs straight, toes tucked under and knees off the ground, as in the highest point of a push-up. 

Reach Outs

Starting on your hands and knees, keep your back neutral as you lift one arm and the opposite leg as high as you can without letting your back arch or tilt. Keep the pelvis level with both hips facing down. Hold as long as needed to find true balance, and return to start position slowly. Repeat 10 to 15 times on each side. 

Sit to Stand

This exercise practices one of the most important movements we do multiple times each day: standing from a seated position. Do not attempt this exercise until above exercises are mastered and pain free. Sit at the edge of a firm chair with your back straight, feet flat on the floor. Reach your arms to horizontal and lean your chest forward to bring your head over your feet, then press through the heels to stand up. Lower to seated position slowly. Make sure your knees stay over your feet. Rest as needed, and repeat 5 to 10 times, or until you feel fatigue in the working muscles of the lower back, hips and legs. This can be practiced throughout the day, whenever you need to stand.

Office Back Exercises

During the work day many people develop tension in their lower or upper back or neck.  Long hours sitting can cause a variety of health problems, and taking posture breaks are important to avoid pain as well as to improve circulation, regulate hormones and improve attention and focus. 

These exercises can be done at your desk to address and prevent back and neck problems.  Do exercises like these several times during the work day as you feel increased tension.

Shoulder Blade Squeezes

Either sitting or standing, pull the shoulder blades down and back toward your back pockets. Hold two to three seconds, repeat 5 to 10 times. 

Seated Trunk Rotation

Sitting with upright trunk posture at the edge of your chair, reach the right hand forward and across your lap to the left knee or arm rest.  Pull forward with your right arm, as you pull your chest toward the left until a comfortable stretch is felt in the back, rib cage and shoulders.  If comfortable, you can also look over the left shoulder to add stretch into the neck.  Hold 20 to 30 seconds, and repeat two to three times on each side. 

Standing Side Bending

Stand with the right foot in front of the left.  Put the right hand on the right hip, and reach the left arm overhead and lean to the right until a comfortable stretch is felt in the left side.  Hold 20 to 30 seconds, repeat two to three times on each side.

Side Neck Stretch

Sitting with upright posture, lean the right ear toward the right shoulder until a gentle stretch is felt in the left side of the neck. Repeat with opposite ear and shoulder. You can gently put pressure on your head to deepen the stretch.  

Doorway Chest Stretch

Stand in a doorway and place hands on both sides of the door jamb just above shoulders, with forearms vertical and resting on door jamb if possible.  Step one foot through and shift weight onto front foot, until a comfortable stretch is felt in the chest.  Hold for 20 to 30 seconds.  Push through the foot rather than pull with the arms to come out of the stretch.  Repeat two to three times.  You may vary the height of the hands on the door jamb to change the area of the chest and shoulders being stretched.

Standing Back Stretch

Stand with feet shoulder width apart, hands on hips.  Lean back slowly until a gentle stretch is felt.  Looking forward throughout can help with balance.  Hold two to three seconds, repeat 10 to 15 times.