Back Exercises

A woman is doing back exercises on a yoga mat.Regular exercise can help keep your back flexible, strong and healthy, and may even alleviate or prevent lower back problems such as sciatica or a herniated disc. Stretching and strengthening exercises are some of the best activities for your spine and back muscles. The correct back exercises may help you recover from back pain. A patient’s specific diagnosis and level of pain will help when choosing which exercises are best.

Remember that some exercises may aggravate back pain. Always check with your physician before starting any exercise or stretching program. 

  • Abdominal lift

    An illustration of a person doing an abdominal lift

    The abdominal lift brace with march strengthens your lower abdominal muscles, helping you keep your pelvis and back stable:

    • Lie on the floor with both knees bent. Put your feet flat on the floor and your arms by your sides. Tighten your abdominal muscles. Be sure to continue to breathe.
    • Lift one bent knee about 2 inches then return it to the floor and lift the other about 2 inches. Keep your abdominal muscles tight and continue to breathe. These motions should be slow and controlled without your pelvis rocking side to side.
    • Repeat 10 times.

    For your safety, check with your healthcare provider before starting an exercise program.

  • Back Release

    Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders.

    An illustration of a person doing a back release An illustration of a person doing a back release

    • Relax your abdominal and buttocks muscles, lift your head, and let your back sag. Be sure to keep your weight evenly distributed. Don’t sit back on your hips.
    • Hold for 5 seconds.
    • Return to starting position.
    • Tuck your head and lift (arch) your back.
    • Hold for 5 seconds.
    • Return to starting position.
    • Repeat 5 times.

    For your safety, check with your healthcare provider before starting an exercise program.

  • Back Press

    An illustration of a person doing a back press

    Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Be sure to maintain your neck’s natural curve:

    • Tighten your stomach and buttock muscles to press your back upward. Let your head drop slightly.
    • Hold for 5 seconds. Return to starting position.
    • Repeat 5 times.

    For your safety, check with your healthcare provider before starting an exercise program.

  • Hip Lift

    A person doing a hip lift

    A person doing a hip lift

    To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

    • Slowly raise your hips upward.
    • Tighten your abdomen and buttocks. Be careful not to arch your back.
    • Hold for 5 seconds. Lower your hips to the floor.
    • Repeat 10 times.

    For your safety, check with your healthcare provider before starting an exercise program.

  • Knee lift

    An illustration of a person doing a knee lift A person doing a knee lift

    To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position:

    • Start by tightening your abdominal muscles.
    • Lift one bent knee off the floor 2 to 4 inches.
    • Hold for 10 seconds. Return to start position.
    • Repeat 3 times.
    • Switch legs.

    For your safety, check with your healthcare provider before starting an exercise program.

Contact Us

BayCare's many facilities located throughout the Tampa Bay area offer a wide range of treatments for herniated discs, sciatica, spinal stenosis, arthritis and other spine conditions. We proudly serve patients in Tampa, Clearwater, St. Petersburg, Dunedin, Lutz, Winter Haven, Safety Harbor, Plant City and the surrounding areas.

For more information or a physician referral, call (855) 314-8347 or find a doctor near you.