Back pain essential exercises

The preferred exercises for back pain patients are those that:

1. Strengthen core muscles: Planks, bridges, pelvic tilts, and bird dogs.

2. Improve flexibility: Gentle stretching, yoga, or Pilates.

3. Enhance posture: Exercises that promote good posture, such as shoulder rolls and chest opens.

4. Reduce muscle tension: Relaxation techniques, like deep breathing, progressive muscle relaxation, or massage.

5. Improve range of motion: Gentle mobilization exercises, like cat-cow stretches or knee-to-chest stretches.

Some specific exercises for back pain patients include:

1. Pelvic tilt: Strengthens abdominal muscles and improves posture.

2. Knee-to-chest stretch: Relaxes lower back muscles and improves flexibility.

3. Cat-cow stretch: Gentle mobilization exercise for the spine.

4. Bridge: Strengthens glutes and hamstrings, reducing strain on the lower back.

5. Plank: Strengthens core muscles, improving posture and reducing back pain.

Remember to:- 

Consult with a healthcare professional before starting any exercise program.

Begin with gentle exercises and gradually increase intensity and duration.

Focus on proper form and technique to avoid exacerbating back pain.

Listen to your body and rest when needed.