The Best At-Home Exercises to Help with Back Pain

Back pain is one of the most common reasons people in Oklahoma seek medical help. Whether it’s from poor posture, long hours at a desk, or an old injury, back pain can significantly impact your quality of life. At Oklahoma Pain Treatment Center, we specialize in helping patients find lasting relief. Below are five of the best exercises for back pain you can do at home—safe, simple, and effective.

1. Cat-Cow Stretch

This yoga-inspired stretch improves spinal flexibility and releases built-up tension.

How to do it:

• Start on hands and knees in a tabletop position.

• Inhale and arch your back, lifting your head and tailbone (cow pose).

• Exhale and round your spine, tucking your chin (cat pose).

• Repeat for 10–15 reps.

2. Pelvic Tilts

Pelvic tilts strengthen the core and stabilize the lower back.

How to do it:

• Lie on your back with knees bent and feet flat.

• Tighten your abs and press your lower back into the floor.

• Hold for 5 seconds, then relax.

• Do 10–15 reps, up to twice daily.

3. Knee-to-Chest Stretch

This gentle movement helps relieve lower back tightness and improve hip mobility.

How to do it:

• Lie on your back with both knees bent.

• Pull one knee toward your chest, holding the opposite foot on the floor.

• Hold for 20–30 seconds, then switch.

• Repeat 2–3 times per leg.

4. Bridge Exercise

Bridges target your glutes and hamstrings—key muscle groups that support your spine.

How to do it:

• Lie on your back, knees bent, feet hip-width apart.

• Lift your hips, forming a straight line from shoulders to knees.

• Hold for 5 seconds and lower slowly.

• Repeat 10–15 times.

5. Child’s Pose

This restorative yoga posture gently stretches the back and relieves stress.

How to do it:

• Kneel and sit back on your heels.

• Reach your arms forward and lower your torso.

• Hold for 30 seconds to 1 minute.

Oklahoma Pain Experts Recommend Gentle, Consistent Movement

These at-home exercises can help reduce your discomfort, but it’s important to listen to your body and avoid anything that causes sharp or sudden pain. If you’re experiencing chronic or severe back pain, contact our clinic to schedule a consultation.

At the Oklahoma Pain Treatment Center, we offer personalized care plans using the latest techniques in pain management, physical therapy, and regenerative medicine. Let us help you move freely and live pain-free.