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Protect Your Back & Stay Active: The Best Exercises to Support Your Body

Our back muscles are used in literally every move we make. We use our backs to bend over and pick items off the ground, to carry groceries into our homes and even to simply sit up straight. From complex to simple movements, we are using our back to make it happen.

There are approximately 140 overlapping muscles in the human back! Many of these tend to be under-utilized, especially if you tend to sit at a desk all day. Too much sitting along with stress and anxiety can cause tension in our back and neck which can spread to pain in other areas in the body.

If you’re looking for back pain relief or are interested in back-friendly exercises, we’ve got some simple moves to try. Depending on the pain you are experiencing, a combination of exercise and other treatment may be required. Stop in and see the doctors at Interventional Spine & Pain Management

When you have strong back muscles (extrinsic, intermediate and intrinsic are the main muscle groups) you will experience better posture, balance and back pain relief.

Here are the best exercises to protect your back and stay active.


Looking to alleviate lower back pain? Swimming is a great option because it offers a low-impact aerobic workout. Swimming can relieve pressure on your joints and your spine, while still exercising the muscles in your back. Don’t have access to a pool? Try practicing the swimming movement on the floor. Start by laying face-down while extending and lifting your left leg and right arm (palm facing down) at the same time. Then lower them and alternate, just as if you were swimming in water.

Back Stretches

During those long days at the office, simple back stretches can make a huge difference in managing back pain. Our providers can give you exercises at your office visit that you can do in 15 minutes. Stretching your back muscles during your workday will promote better posture, strengthen your muscles and reduce pain. Many of these movements can be done in the comfort of your office or home.


One of the simplest, yet effective exercises to reduce back pain is walking. Walking is a low-impact exercise that has been proven to reduce the incidents of many forms of back pain. Walking will strengthen the muscles in your feet, legs, hips, torso and your back. It encourages strong circulation and improves your posture. For more severe back pain patients, walking may aggravate your pain. We recommend trying out water therapy such as water aerobics which will allow for more pain free movements.


Pilates is a form of controlled movements that is used to build strength and develop endurance throughout the entire body. Many Pilates movements work your core which include your pelvis, lower back, hips and abdomen. Strength in these areas are all part of a healthy back. Pilates teaches good body alignment and also provides a mild stretch to help eliminate back pain. Check out Pilates exercises for your back pain.

The doctors at ISPM specializes in treating all forms of back pain from sciatica, spinal stenosis, herniated discs, sports injuries and so much more. Book an appointment with our doctors today.

Get in touch with us by calling 801-262-7246

Disclaimer: You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. The information contained in this article does not constitute medical advice, nor does reading or accessing this information create a patient-provider relationship. Comments that you post will be shared with all visitors to this page. All comments are not governed by HIPAA and you should not post any private health information.

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