The 3 Best Exercises to Relieve Back Pain When Bending Over
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Back pain when bending over can be incredibly discomforting and often interferes with daily activities. Whether it's due to poor posture, muscle strain, or underlying health issues, finding relief is essential for maintaining mobility and quality of life. In this article, we'll explore three effective exercises that can help alleviate back pain and promote flexibility and strength.
1. Cat-Cow Stretch:
The Cat-Cow stretch is a gentle yoga-inspired exercise that targets the muscles along the spine, providing relief for back pain and promoting flexibility.
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- Begin on your hands and knees in a tabletop position, ensuring your wrists are aligned under your shoulders and your knees under your hips.
- Exhale as you round your spine towards the ceiling, tucking your chin towards your chest, and pull your tailbone under you (Cat Pose).
- Inhale as you arch your back, dropping your belly towards the floor, lift your gaze upwards, and lift your tailbone up (Cow Pose).
- Repeat this sequence for 8-10 repetitions, moving slowly and mindfully with your breath.
The Cat-Cow stretch helps to mobilize the spine, release tension in the back muscles, and improve overall flexibility, making it an excellent exercise for relieving back pain associated with bending over.


2. Bridge Pose:
Bridge Pose is another effective exercise for strengthening the muscles of the lower back, glutes, and hamstrings, while also providing relief for back pain.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press your heels into the floor as you lift your hips towards the ceiling, squeeze through your glutes to generate the lift and draw your abdomen in to engage your abdominal muscles.
- Hold the position for 10-15 seconds, focusing on maintaining the squeeze with your glutes to sustain the lift without
- Lower your hips back down to the floor and repeat for 5-10 repetitions.
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​Bridge Pose helps to strengthen the posterior chain muscles, including the lower back, which can help alleviate pain and improve stability when bending over. Additionally, it encourages proper alignment of the spine, reducing the risk of further injury.


3. Side Plank:
Side Plank is a dynamic exercise that targets the muscles of the core, including the obliques, while also engaging the muscles of the back and shoulders for stability.
-Begin in a plank position, with your elbow aligned under your shoulders and your body in a straight line from head to heels
-Shift your weight onto your right elbow and the outer edge of your right knee as you rotate your body to the side
-Stack your left knee on top of your right knee and extend your left arm toward the ceiling
-Hold the side plank position for 20-30 seconds, keeping your core engaged and your hips lifted
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​Side Plank helps to strengthen the muscles of the core and back, improving stability and reducing the risk of back pain when bending over. By incorporating this exercise into your routine, you can build strength and resilience in the muscles that support your spine.
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Back pain when bending over can be a frustrating and debilitating issue but incorporating these three exercises into your daily routine can help alleviate discomfort and promote flexibility and strength in the back muscles. Remember to listen to your body and modify exercises as needed to suit your individual needs and limitations. With consistency and patience, you can find relief and improve your overall well-being.
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This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583