We spend hours a day hunched over screens, iPads, and cell phones. All that time spent looking down can lead to some serious back pain.

In fact, an estimated 65 million Americans suffer from back pain at some point. That means that back pain is a serious issue, and one that we need to treat fast.

While there are plenty of back pain options such as the lumbar sympathetic block technique or physical therapy for solving these issues, sometimes all you need is a few good back exercises. Here are some to know about.

Strength Exercises

One great way to stabilize the spine and improve your posture is by performing strength exercises. Strength exercises prevent injury to your spine’s connective tissue and help support your joints.

There are tons of different ways to perform strength exercises, including using machines, bands, weights, or even water. They’re a great alternative to medicines which can cause issues such as lumbar sympathetic block complications.

Even though strength exercises often bring to mind fancy equipment, you can do plenty at home. Here are some of the best exercises for your back.

Pelvic Tilt

One easy strength exercise for the back is a pelvic tilt. To perform this exercise, lie flat on our back and bend your knees, placing your feet on the floor.

Then, press your lower back into the floor and lift your pelvis. Hold the position for 3-5 seconds and then lower back down.

Abdominal Curl

The abdominal curl is another great exercise for building strength. To perform this exercise, start in the same position as you did for the pelvic tilt.

Slowly, bring your chin toward your chest and roll up, bringing your shoulder blades off the floor. Hold the position for 3-5 seconds and then lower yourself back to the floor.

Leg Lift

Leg lifts help you build you muscles in your lower back. For these exercises, lie down on your back with your legs stretched out in front of you. Slowly lift one up toward the sky.

Hold the position for 3-5 seconds and then slowly lower your leg back down. Repeat the process, switching legs as you go.

Shoulder Shrugs

To build upper body strength, you can try shoulder shrugs. These exercises are easy to perform and allow great movement in the upper back.

For this exercise, stand with your feet shoulder-width apart and slowly lift your shoulders up toward the ears. Hold the position for 3-5 seconds and then lower your shoulders.

Next, press your shoulders down toward the earth as hard as you can. Hold this pose for another 3-5 seconds.

Bent-Over Rowing

Rowing is a great way to strengthen the back as long as you have good form. For this exercise, bend your knees slightly and stand with your feet shoulder-width apart.

Next, bend at the waist until you are at a 70 degree angle. Allow your arms to hang down.

Now, slowly lift your elbows so that they are level with your shoulders. They should be straight out from your shoulders.

Lower the arms back down and repeat the process for about 10-20 repetitions.


It’s not just strength building that’s important for taking care of your back. Stretches are also important for helping your back move through its full range of motion.

On top of that, stretches prevent soreness and muscle strain. Here are a few stretches you can use to treat common pain conditions.

Hamstring Stretch

To perform a hamstring stretch, lie down on the ground with your back flat. Bend one leg slightly and raise it as high as you can.

Use your arm to support your leg by placing it behind the knee. Hold the stretch for 10 seconds, and then switch legs.

Abdominal Stretch

Abdominal stretches are great for keeping your back muscles in good shape. For this stretch, lie down on your stomach.

Next, lift your upper body and allow your weight to rest on your elbows. Slightly lift up your chin.

Hold the position for 10 seconds. Be careful not to bounce while you’re in this position.

Lower Back Stretch

Last but not least is a lower backstretch. For this stretch, you’ll want to lie flat on your back.

Lift one leg and pull then knee toward your chest. Hold the position for 10 seconds without bouncing, and then let the leg fall flat to the ground.

Switch legs and repeat the stretch. You should feel it working out the kinks in your lower back.

Aerobic Exercises

Aerobic exercises are also great for keeping your back in good condition. they help lower your blood pressure and keep your heart healthy, which in turn helps keep your back healthy.

There are tons of different aerobic exercises you can try, including:

  • jogging
  • biking
  • swimming
  • skiing
  • skating
  • climbing stars
  • walking
  • hiking

No matter which activity you choose, you should try to get about 15 minutes of aerobic activity into your day at least three times a week. Just remember to warm up before you start so that you don’t get sore afterward!

Still in Pain? Try a Lumbar Sympathetic Block Technique!

Although these exercises can help relieve back pain, they’re not a cure-all for pain. If you’re still struggling with back pain, a lumbar sympathetic block technique might be a good option for you.

At Wake Spine, we use different types of sympathetic nerve blocks to help relieve back pain and keep your spine healthy. Get in touch today and schedule an appointment with a lumbar sympathetic block CPT!