Back Exercises to Reduce and Prevent Back Pain

This list of back exercises for back pain is a complementary information to Back2Yourself's web-based program. Back2Yourself subscribers get much more than back exercises. Back2Yourself provides video instructions, progress tracking and professional support. These exercises are helpful in reducing and preventing lower back pain, upper back pain and other conditions.

PLEASE NOTE that any information or advice given on this web site is intended for general educational purposes

Exercise	Instructions
Standing	Position your feet parallel to each other. Press down equally into the inner and outer ball of the foot and the inner and outer heel. The ankles are neither diving in towards each other nor are they rolling away from each other. Position the knees over the heels. The knee cap should be in alignment with the second toe. The hips are neither positioned forward nor back but they should be aligned directly over the heels. The pubic bone is moved slightly forward, and the tail is slightly tucked. Lower ribs are pulled in slightly to avoid dumping out in the belly, and the navel is pulled towards the spine. Loop the shoulders up and back and down to pull the shoulder blades down the back, as if lengthening the distance between the shoulders and the ears. The line of site is horizontal and the neck is aligned with the spine. The back of the head is in alignment with the sacrum so that the chin is neither positioned forward nor reaching back too far. The front and back of the neck are long so the chin is neither lifted nor lowered. Once you are in correct standing posture, energetically press down through the soles of the feet, and reach up through the crown of the head. Support the back with a strong core by drawing the navel toward the spine. Further strengthen the core by lifting the pelvic floor. The pelvic floor muscles are located between the genitals and the anus. You can find those muscles by imagining stopping a stream of urine. Lifting the pelvic floor muscles will help you to feel the energetic lift from the soles of the feet all the way up the legs and torso and out the crown of the head.
Rolldown	Find your proper standing posture. Inhale as you lift your arms overhead – your shoulder blades move down the back as your arms lift. Your rib cage should expand with the breath. Move your chin towards the chest. Exhale and begin the roll-down. Lower your shoulders and your head, rolling your spine down one vertebra at a time. The navel is pulled in very strongly towards the spine. Stretch the muscles of the back, allowing the weight of the head to pull you down. The arms should rest downward, hanging from your shoulders. Maintain the position with your neck soft and relaxed. Inhale and feel the back expand with your breath. Exhale as you begin to roll up. Pull the navel strongly toward the spine, as you roll upward, stacking one vertebra at a time. Return to your correct standing posture. Shoulder blades are pulled down to the back. Press your feet into the floor, reaching up to the crown.
Core Bending	Stand with your feet and knees a hip width apart. Maintain a position with your head, shoulders, hips and ankles over each other. Make sure they are vertically aligned to each other. Begin by pulling your navel in toward the spine. Slightly bend your knee. You can peer down toward your feet to make a special note that your knees are behind your toes. Stand tall, back to your original position.
Wall Squat	Setup Stand with back against the wall, arms rest by your side. Position your feet about lower leg distance from the wall, so that your knees are between wall and heels. Chest is open and heart feels lifted. Shoulders, neck, jaw are soft and relaxed. Pull your navel towards spine slightly so there is integrity in the core. Movement Inhale prepare. Exhale Slide your back down the wall to a partial squat, lowering no more than hips to the same level as the knees, while keeping your back against the wall. Inhale while holding the squat for three seconds. Exhale press your feet into the earth as you slide back up the wall to setup position. Repeat 5 times. Focus points Thighs stay parallel so knees are directly over heels. Knees stay hip width apart. Press evenly into the soles of your feet, avoid rolling your feet in or out. Shoulders, neck, and jaw are soft and relaxed. External rotation of arms, hands open, chest open. Back stays pressed against the wall throughout, resist temptation to lean forward.
Core Breathing	Seated in a chair In seated position, place your feet flat on the floor, have your thighs parallel and your knees hip width apart. Maintain the same alignment with your spine as you have in standing posture. Let your hands rest in your lap and allow your neck and shoulders to relax. Pull the navel in towards the spine, as if your are trying to imprint your spine with your navel. Inhale and exhale through your nose. Pull your navel towards your spine during inhale and exhale to maintain integrity in the core muscles. As you inhale, your ribcage expands and as you exhale your ribcage gets smaller. To make sure there is this movement in the ribcage, place your hands on your ribs as you breathe – you should feel your ribcage expanding during inhalation and getting smaller during exhalation. You should be able to breathe fully and deeply while maintaining your navel pulled towards yours spine throughout the breathing practice. Supine Lie down on your back. Maintain the natural and comfortable curve of your lower spine; keep the lower ribs in slightly to avoid arching the back beyond the natural curve. Pull the navel in towards the spine, as if your are trying to imprint your spine with your navel, but avoid pressing the low back down and removing the natural curve. Inhale and exhale through your nose, keeping your navel towards your spine and your spine in a natural and comfortable position. As you inhale with your navel pulled towards the spine, the ribcage will expand to accommodate the inflating lungs and you will feel the back ribs pressing gently into the floor as the ribcage expands. Continue breathing in and out through your nose, with your navel towards your spine. To check on your breathing, place your hands on your ribcage. As you inhale, your ribs will expand; as you exhale the rib cage narrows. Your head and neck remain relaxed, without any tension.
Kissing Shoulder	Seated in a chair Establish the correct seated posture – your feet are flat on the floor, thighs parallel, and knees are hip width apart. The spine is aligned as is proper standing posture. The shoulder and neck are relaxed. Navel is pulled toward the spine to maintain a strong core Position your hands at your sides, palms face away from each other and upper arm bones rotate externally (away from the heart). Pull your lower ribs in slightly. Inhale as you draw your shoulder blades up and back. Exhale as you slowly squeeze your shoulder blades together, beginning near the base of the neck and gradually moving down to the lower tips of the shoulder blades. Release and repeat. Lying on the floor Lie face down on the floor with your forehead gently resting on a small towel. Arms are positioned at your sides with the palms facing the ceiling. Pull your navel toward the spine. Keep your legs and feet together on the floor. Continue with instruction “c” as in the seated position, described above. Your arms will lift away from the floor but remain parallel to the floor
Child's Pose	Setup Stand on your knees with the tops of your feet on the mat. Sit on your heels. Lean forward with outstretched arms and place your hands on the mat. Continue to slowly lean forward, bending the elbows and letting the forearms rest on the mat and the forehead rests on the mat. You may want to widen the knees and have the toes touching to make more room for the chest as you lean forward. If your ankles or toes are uncomfortable, place a folded blanket or mat beneath the lower leg near the ankle so that the toes extend beyond the support, thus eliminating some of the pressure on the top of the foot. If the forehead doesn’t comfortable touch the mat, then place a rolled blanket or other comfortable support beneath the forehead. Both the front and back of the neck should be long. Movement Inhale deeply and slowly, you should feel the back broaden and stretch as the ribcage expands to accommodate the inflating lungs. Exhale release tension, release body towards the floor. Hold this pose for 6 full rounds of breath. Focus Points The breath and your attention are the most important part of this exercise. All else is relaxed. Lengthen the inhale and exhale, to your degree of comfort. Rest hips on heels. Relax shoulders and neck. It should feel comfortable and relaxed, the main work is the navel pulling towards the spine as you inhale and exhale. If it isn’t comfortable, adjust by placing more support beneath the head.
Table and Cat - Cow	Establish the correct alignment in a table position. Pull the shoulder blades down the back and anchor them in this position. Elbows should point straight back, elbow creases face forward. Inhale into cow pose  Reach your heart forward and up, as you reach your tailbone up and back, lengthening the spine as you move into this shape. Pull your navel towards your spine to maintain integrity in the core muscles. Exhale into the cat pose  Move your heart and tail down as you press your mid-back up. Pull your navel toward your spine to help your mid-back stretch and broaden. Spread your fingers wide and push the floor away with your hands. Head and neck are relaxed. Continue moving slowly between cow and cat pose, matching the movement to to breath, staying for a few seconds in each pose before transitioning to the next .
Arm and Leg Lift	Establish correct alignment in a table position. Pull the shoulder blades down the back and anchor them in this position. Elbows should point straight back, elbow creases face forward. On the inhale, lift one arm, reaching forward with the hand as you lift the arm. Exhale as you lower the arm back to the floor, always reaching with the hand as if you were trying to lengthen the arm. Stabilize the torso by pressing down strongly with the hand on the ground and pull the navel towards the spine. Repeat the same action with the other arm. After lifting each arm, Inhale and lift one leg, reaching back with the heel, stabilizing the torso by pressing the hands strongly into the floor through the navel. Lift the leg without spilling the water. Exhale and bend the knee to bring it back into the table position. Repeat the same procedure on the other leg.
Elbow to Knee	Establish the correct table position. Pull the shoulder blades down the back and anchor them in this position. Elbows should point straight back, elbow creases face forward. Inhale deeply as you lift one leg and its opposite arm simultaneously  The heel reaches back and up as the hand reaches forward to lift the arm. Stabilize the torso by pressing down strongly with the hand, fingers spread wide, and knee on the floor and pull the navel towards the spine. Maintain a level sacrum. Exhale as you bring elbow to knee as you lower the head and tailbone as in cat pose. Pull the navel towards the spine and lift the pelvic floor. Maintain your balance by pressing firmly into the hand and knee. Return the knee and hand to the floor at the end of the exhale. Repeat the same movement using the arm and leg of the other side.
Pelvic Tilt	Setup Lie on your back, rest your arms by your sides. Leg are legs bent with feet on mat, hip width apart. Shoulders pull down the back and are relaxed. Neck is relaxed. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head. Place your fingertips on each side of your abdomen around the level of your navel. Pull your navel towards your spine and keep it there throughout the exercise. You should be able to practice core breathing comfortably with your navel pulled in. You should be able to feel this action with your fingertips. Movement Inhale to prepare. Exhale, curl the pubic bone towards navel as you draw the navel in strongly and lift the tailbone slightly off the floor. Lift the pelvic floor. Hold for a few counts. Inhale return to a natural position and to prepare for the next pelvic tilt. Repeat for 8 rounds of breath. Focus points Navel is always in, the strength of the navel pulling in changes from moderate on the inhale to very strong on the exhale. Small movement, resist temptation to arch the back. Imagine a bowl of water centered at the navel. It doesn’t spill throughout the exercise. Shoulders and neck relaxed. The work is in the core and should feel strong, even though the movement is small.
Pelvic Tilt w/Heel Slide	Setup Lie on your back, rest your arms by your sides. Leg are legs bent with feet on smooth floor or carpet, hip width apart. Shoulders pull down the back and are relaxed. Neck is relaxed. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head. Place your fingertips on each side of your abdomen around the level of your navel. Pull your navel towards your spine and keep it there throughout the exercise. You should be able to practice core breathing comfortably with your navel pulled in. You should be able to feel this action with your fingertips. Curl pubic bone towards navel so that the top of the sacrum presses into the mat. Movement Inhale to prepare. Exhale, slowly slide the right heel to straighten the leg. Inhale reach through the extended leg. Exhale slowly slide the right heel back to the bent setup position, using the deep core muscles to make this movement. Alternate sides, Repeat until you’ve done it 8 times each side. Focus points Always maintain the pelvic tilt position. Navel is always in, the strength of the navel pulling in changes from moderate on the inhale to very strong on the exhale. Shoulders and neck relaxed. The work is in the core and should feel strong.
Thomas Stretch	Setup Lie flat on your back, rest your arms by your sides and extend your legs. Shoulders are relaxed and pulled down back. Neck is relaxed, long in front and back. Head can rest on a pillow or folded towel so neck is long in front and back. Bend one knee and bring it towards the chest, interlace the hands beneath the knee on the upper shin. Movement Inhale, release the grasp of the knee a bit to allow a nice deep breath. Exhale, hug the knee towards the chest as you reach out through the heel of the extended leg, toes pointed up. After 5 full rounds of breath place the bent leg foot on the mat and slide the foot along the mat to extend it until it lies next to the straight leg. Repeat other side. Focus points Shoulders relaxed, neck long in front and back. Active through straight leg. Shoulders are relaxed and pulled down back. Neck is relaxed, long in front and back. Pull navel towards the spine strongly especially during the exhale. Inner thigh of extended leg presses down. Avoid letting the extended leg lift off the mat.
Thread the Needle	Setup Lie on your back, rest your arms by your sides. Leg are legs bent with feet on mat, hip width apart. Shoulders pull down the back and neck are relaxed. The back of the head rests on the prominent part of skull. You can use a small support, such as a rolled towel or small pillow beneath the head. Lift the leg and place the ankle just above the opposite knee so the foot extends beyond the knee. Lift the foot off the map as you thread the arm of the lifted leg side thru the triangle space made by the legs and interlace your hands behind the thigh, or beneath the knee, whichever is more comfortable. Movement Inhale as you try to soften and relax tension in the hip. Exhale, as you pull the leg towards the chest until you feel a gentle stretch in the left buttock; try to release tension from the hip. Hold this pose for 5 rounds of breath, after 2 breaths, try pulling the leg in a bit more to deepen the stretch. Repeat on the other side. If you can, push the elbow into knee to deepen the stretch Focus points Shoulders are relaxed, resist temptation to lift shoulders. Neck is long in front and back, resist temptation to reach with the chin. Should feel a stretch in the back part of the hip, buttock. Navel to spine. Most of the work is in the breath and using your attention to relax and release tension. Breath is long and deep. Reach out the heel of the foot that is resting above the knee to deepen the stretch in the hip of that leg.
Bridging	Establish the proper alignment  Lie on your back with your knees bent. The soles of your feet are hip width apart and press evenly into the floor. Your thigh thighs are parallel and the knees are no more than hip width apart. Your shoulders, neck and jaw should be relaxed and comfortable. Arms relax by the sides. Pull your navel to the spine and gently press the top of the sacrum towards the floor. Inhale into the chest with the navel moving toward the spine, as you exhale, press the feet strongly into the mat as you lift your hips towards the ceiling. With your hips lifted, inhale, filling the chest with breath while maintaining navel pulled toward spine. Allow your upper spine to arch slightly as you inhale. Protect the low back by keeping the thighs parallel, thus maintaining a broad sacrum, and tucking the tailbone to prevent compression in the low back. Exhale as you return your spine to the mat, lowering one vertebra at a time, tailbone down last. Keep the hips level throughout the exercise. Inhale to prepare and repeat the exercise, matching the movement to the breath.
Double Leg Spinal Twist	Lie on your back. Pull your navel to your spine to engage your core muscles; maintain this throughout the exercise to protect the low back. Rest your arms by your sides with the palms facing the sky. Bend your knees and lift one leg and then the other so that knees are bent and together. The angle between your thigh and torso depends on what is comfortable for you. The thighs can be perpendicular to the floor or positioned slightly towards or away from the body. Lower legs are approximately perpendicular to the thighs. There is a slight natural curve in the low back, but the low front ribs stay pulled in to keep the back from arching. This is the setup position for this exercise. Breathwork while doing this exercise: With knees lifted and together, inhale deeply. On exhale, keep your knees together as you rotate your legs to one side, keeping both shoulders anchored to the mat and navel pulled towards the spine. Pull the navel strongly towards the spine. Inhale fully in this twisting position, allowing the ribcage to expand and the muscles between the ribs to stretch. Exhale, re-engaging the action of the navel towards the spine. As you exhale, use your core muscles to return the bent legs back to setup position. Alternate rotation of the bent legs from one side to the other, matching the movement with the breath. The core muscles stretch when the legs are rotated to the side and they strengthen when held to the side and upon being brought back to setup.
Tip Toe	Find the proper alignment. Lie on your back on a flat surface with your knees bent. Your shoulders, neck and jaw should be relaxed and comfortable. Arms are relaxed by the sides. Keep your thighs parallel to each other. Pull your navel to the spine to support the core and the back. Slowly lift one leg up. The lower leg should be parallel and the thigh perpendicular to the floor. Lift the other leg in the same position. Inhale deeply. Exhale and lower one leg down until the toe touches the floor. Inhale and bring leg back up, meeting the other. Exhale and lower the other leg until the toe touches down. Inhale and lift the leg back to the vertical position. Repeat five times on each side.
Side Clam	Establish the correct side lying position. On inhale, lift the knee of the upper leg as wide as you can, keeping the hips vertical and the feet touching. You should feel this work deeply in the muscles in your hip. On exhale, bring the knees back together. Make sure that the knees align vertically when you close the legs to be sure that the sacrum remains vertically aligned. Repeat the same exercise on the other side.
Prone Press-up	Setup Lie on your belly, hands on the mat, fingers spread, fingertips are just above the shoulderline, or where comfortable for the elbows. Elbows move towards each other. Legs are parallel, feet no more than hip width apart. Reach back through the legs, but keep the buttocks relaxed, not clenched. Top of feet press gently into the floor, if toes cramp, place a rolled towel or mat beneath the top of the foot, toes extending beyond it. Stabilize the core by drawing the navel towards the spine, press the pubic bone into mat, tuck your tailbone down, lift pelvic floor. Movement Inhale to prepare, pull your navel toward your spine and lift your pelvic floor. Exhale Reach your heart forward and up as torso lengthens. Keep your chest lifted as you inhale for three counts. Exhale as you reach your heart forward and down. Focus Points You should not feel any discomfort in the low back. If you feel discomfort, stop the movement before you feel pain. Hands are approximately at shoulderline, but may be further back if it is more comfortable for the elbows to be less bent. Spread fingers wide. Hands feel as if they are sliding back, along the mat, but they don’t move. Your arms are always bent. Upper arms are parallel to help you bring the shoulders down, away from the ears. Elbows point down and back. The purpose is to strengthen the back, not the arms. Resist the temptation to lift your torso using your arm strength. Neck is in line with spine, reach forward with the heart, resist reaching with the chin. Reach back from navel to feet, while reaching forward from navel to crown, thereby lengthening the spine and making space between the vertebrae as you lift and lower the torso. Most of the work is in the back but core and legs are active. Pull your navel towards your spine and lift your pelvic floor throughout the exercise.
Relaxation Setup	Lie on your back with your knees bent, feet about 2 feet apart and knees resting against each other to allow your sacrum to be broad and relaxed. The back of your head should rest on the prominent part of your skull. You may want to use a small pillow or towel beneath the head for support. The front of the neck and the back of the neck are long. Relax the muscles of the back. Once they are relaxed you may want to place a cushion beneath the knees and let the back of the knees rest on the cushion. Let your hips and heels rest on the floor. Position your arms at a comfortable distance from the body with the palms open to the sky.
Relaxation	Make sure you are comfortable and ready for relaxation. Let your breath come and go naturally, no longer controlling your inhale and exhale. Let your jaw, neck and face relax. Your tongue is soft, moving away from the back of the teeth and the teeth are slightly parted. The muscles of the face are soft and relaxed. Your shoulders are soft as you move them down the back. You may need to adjust the shoulder blades by drawing them closer together so your heart feels open. You should feel comfortable. If you are not, make the necessary adjustments so you do feel comfortable. Focus your attention on noticing your breath and the sensations in your body. Notice your breath without controlling it. As thoughts come into your mind, set them aside and bring your attention back to your breathing. Let go of the thinking mind and allow yourself to be guided by the sensing body. It is typical for the mind to wander and be distracted by thoughts. When that happens, set those thoughts aside, and then refocus your attention back to noticing your breath. Imagine that each inhale softens and relaxes your muscles, and that each exhale releases muscle tension from the body. Allow the body to be fully supported by the floor, completely submitting to gravity. Imagine the breath entering the soles of the feet and passing like a wave up the legs, passing the knees, hips, torso, shoulders, neck, and out the top of the head. With your mind’s eye, follow the wave of breath as it passes through the body,from the feet out of top of the head. Imagine each wave of breath cleansing the body of pain and tension, leaving the body feeling relaxed and comfortable. With each inhale, imagine that a bit of your pain dissolves and with each exhale release that pain from your body. Prepare to come out of your relaxation by wiggling you fingers and your toes to slowly transition back into movement. Begin to deepen your breath. Roll on to your side into your comfortable fetal position. Rest you head on your hands. Your shoulders, hips and knees are aligned vertically. Stay in the sensing body. Use the strength of your arms to press yourself up into your comfortable sitting position and out of your relaxation.