Lower back pain is perhaps the most common adult complaint, and most likely it is caused by poor posture, inactivity, or poor lifting. Fortunately, certain exercises can easily correct pain as well as prevent future discomfort. “Back pain that is chronic is not always necessarily needed to be treated with medication or surgery,” says Dr. Jordan Sudberg, proprietor of Islandia, New York-based Spine and Sport Rehabilitation, a pain management-only practice. “By staying active and doing the right exercises, many patients find relief that can be lasting.”

The following five exercises are strongly suggested to decrease back pain, enhance flexibility, and strengthen the stabilizing muscles:

1. Cat-Cow Stretch

This soothing yoga-inspired stretch relaxes spine flexibility and tension.

How to do it:

Start on hands and knees. Breathe in and arch back, lifting your head and tailbone (Cow Pose). Breathe out and round spine (Cat Pose). Repeat 8–10 times.

2. Pelvic Tilts

Pelvic tilts help you tighten your abdominal muscles, which support your lower back.

How to do it:

Lie on your back with your legs bent. Activate your core and slowly press your lower back down toward the ground. Hold for seconds, release. Repeat 10–15 times.

3. Bird Dog

This movement increases core strength and balance and reduces lower back stress.

How to do it:

Start on hands and knees. Extend your right arm and Justify leg simultaneously. Hold for several seconds and then change. Do 10 repetitions on each side.

4. Child’s Pose

This section releases the lower back and hips and promotes mobility.

How to do it:

Start on your knees, with your heels sitting back and your arms stretched out on the ground in front of you. Hold for 30 seconds to a minute.

5. Bridge Exercise

This activates the glutes and lower back, both key in eradicating back pain.

How to do it:

Lie on your back with bent knees. Lift hips while squeezing glutes. Squeeze for a few seconds, then lower. Repeat 12–15 times.

“Back pain is usually the result of muscle imbalances,” according to Dr. Jordan Sudberg. “Corrective exercises not only reduce pain, but also enhance functional movement in daily life.”

For optimal benefit, employ. These exercises in conjunction with good posture, an ergonomic work environment, and frequent movement breaks—especially if you are sitting at a desk for hours on end.

If you’re not sure where to start, have a look at this educational infographic from Peak Performance Physical Therapy, which shows several of the best back pain exercises:

As Dr. Jordan Sudberg explains, “Being proactive about your back health can avoid years of pain. Movement is medicine, and these exercises are a step towards sustained relief.”

You may be interested in reading: Jordan Sudberg: Pioneering the Future of Pain Management