Back pain… ugh! Yes, back pain is something that bothers most people in today’s rat race, but it can be addressed through simple exercises that strengthen core and back muscles, improving stability and flexibility. I talked to my good friend, and my chiropractor when I lived in Oregon, Dr. Max Muehleip of Maximal Wellness in Tigard, Oregon, and we had a great chat about ways to help heal back pain with solid movement.

People often ask, “Doc, how do I deal with my back pain? I want to get more exercise but my back hurts all the dang time!” Well, did you know that a lot of that pain comes from not moving day to day? Motion is lotion, so we need to move more in order to soothe the aches. I know it sounds weird or opposite, but it’s true!

So, to combat this back pain we get from sitting on our butts at work all the time, we’ve listed out some details on bird-dog, cobra, plank, and dead bug pose, each with some basic instructions and benefits for back pain relief.

Everyone’s bodies are different and causes of pain can vary a lot, so make sure you talk to your healthcare provider first, before you try these things, just to make sure you’re ready! Note that a physical therapist or chiropractor is a great option as well as any other licensed healthcare professional who knows your case and your body.

Okay, let’s check these exercises out!

Bird-Dog

Bird-Dog Exercise: This exercise strengthens the core, back, and hip muscles, enhancing spinal stability. To perform:

• Start on all fours, with hands under shoulders and knees under hips.
• Keep the back straight and engage the core.
• Extend one arm forward and the opposite leg backward, keeping them parallel to the floor.
• Hold for a few seconds, then switch sides.
• It helps reduce low back pain by improving balance and core strength, suitable for recovery from back injuries (Bird Dog Exercise).

Cobra Pose

Cobra Pose: A yoga backbend, cobra pose stretches and strengthens back muscles, counteracting poor posture. To do:

• Lie face down with legs extended and hands under the shoulders.
• Press the hands into the floor to lift the chest and head, keeping the pelvis on the ground.
• Hold for a few seconds, then lower back down.
• It can alleviate lower back pain by mobilizing the spine, but proper form is essential to avoid strain (Cobra Pose).

Plank

Plank Exercise: Planks build core strength, supporting the spine and reducing back pain. To perform:

• Start in a push-up position, with hands under shoulders and body in a straight line from head to heels.
• Engage the core and hold the position, ensuring hips don’t sag.
• Hold for 15-30 seconds, repeating as comfortable.
• It activates muscles for spine stabilization, helping with posture and pain, but incorrect form can worsen issues (Plank Exercise).

Dead Bug

Dead Bug Exercise: This exercise strengthens the core, stabilizing the spine and relieving back pain. To do:

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
• Engage your core, then lower one arm overhead and the opposite leg toward the floor, keeping your lower back pressed down.
• Return to start and switch sides, moving slowly and controlled.
• It builds core stability and supports the lower back, reducing strain and aiding chronic pain relief (Dead Bug Exercise).

Proper form is critical, and individuals with severe back pain should consult a healthcare professional before starting. These exercises can prevent re-injury and promote healing, but may be dangerous if done improperly or if too much is done all at once.

Another tip is to take it slowly if you’re not used to strength training or yoga poses. Some soreness is normal, but severe, sharp, stabbing pain is not. Make sure you don’t push past pain and cause injury. And either way, get your healthcare provider’s advice before starting any new exercise program.

Resources:

• Bird Dog Exercise: How to Do, Variations, and Muscles Targeted
• Cobra Pose For Beginners (Half & Full) – For Low Back Pain Relief
• How To Do a Plank Exercise: Plank Benefits, Form, Modifications
• How to Do Dead Bug Exercise

Disclaimer: This information is for educational purposes only and is not intended to diagnose or treat any disease. It does not replace the advice or relationship with your doctor—always consult a healthcare professional for personalized medical guidance!