Spinal pain is a common complaint that can disrupt daily life. Fortunately, the right exercises can help reduce pain, restore function, & prevent future issues. But it’s vital to approach spinal exercises carefully & focus on gentle, well-structured movements that build strength, flexibility, & stability.
Pelvic Tilts
Pelvic tilts are great for relieving lower back tension & gently strengthening the core.
How to do it…
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Lie on your back with knees bent & feet flat on the floor.
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Gently press your lower back into the floor by tightening your abdominal muscles.
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Hold for 5-10 seconds and release.
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Repeat 10-15 times.
Cat-Cow Stretch
This yoga-inspired movement improves flexibility in the spine & helps ease stiffness.
How to do it…
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Begin on hands & knees.
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Inhale, arch your back & look up (cow).
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Exhale, round your spine & tuck your chin (cat).
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Move slowly & repeat for 1-2 minutes.
Child’s Pose
This stretch elongates the spine, calms the nervous system, & relieves back tension.
How to do it…
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Kneel on the floor, then sit back on your heels.
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Reach forward with arms extended, lowering your chest toward the floor.
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Breathe deeply & hold for 30-60 seconds.
Bridge Exercise
This strengthens the lower back, glutes, & core, which all support spinal stability.
How to do it…
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Lie on your back with knees bent.
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Press through your heels to lift your hips toward the ceiling.
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Hold for 5-10 seconds & lower slowly.
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Repeat 10-15 times.
Wall Angels
Wall angels help with upper back & shoulder mobility, especially for posture-related pain.
How to do it…
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Stand with your back flat against a wall, arms bent at 90 degrees.
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Slide your arms up the wall like making a snow angel, then back down.
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Keep your spine flat throughout. Repeat 10 times.
Before starting any exercise routine, it’s vital to get evaluated by a professional. At Physical Therapy by Phoenix in Springfield, MO, we tailor spinal pain rehab plans to your specific needs, ensuring safe, effective results.
Location – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174
Website – Visit our website
