According to the Mayo Clinic, it’s one of the leading reasons people miss work. Whether you're on the road or behind a desk, back pain can arise from a variety of causes, including:

• Your age

• Lack of exercise

• Excess weight

• Repetitive heavy lifting without proper form

• Standing or sitting in a slouched position

• Even smoking – which reduces blood flow and can prevent essential nutrients from reaching the lower spinal discs.

In this tailgate talk, we’ll cover simple stretches and exercises to help strengthen your back, improve core stability, and enhance coordination.

STRETCHES

SINGLE KNEE TO CHEST

• Lie flat on your back with your legs extended. Grab behind your right knee with both hands and gently pull it toward your chest, keeping the other leg straight. 

• Hold this position for 15 seconds, then switch sides.

• Repeat 2 more times per leg.

DOUBLE KNEES TO CHEST

• Lie on your back and grab behind both knees, pulling them toward your chest. Flex your neck so your chin touches your chest.

• Hold for 30 seconds, then release.

• Repeat this movement 2 more times.

CAT - COW POSITION

• Start on all fours (shoulders over wrists, hips over knees).

• Cow Pose: Inhale, dropping your belly and lifting your chest and head (look up). 

• Cat Pose: Exhale, drawing your belly into your spine and rounding your back toward the ceiling. Drop your head to relax the muscles in your upper back and neck.

• Move through these positions, taking deep breaths, 10-15 times.

Modifications: If your wrists hurt, drop to your forearms. For knee support, use a pillow or rolled blanket.

EXERCISES

PLANK

Planks are an excellent body-weight exercise for core strength, balance, and reducing back pain.

• Start in a push-up position with arms straight and shoulders over wrists.

• Engage your core and hold for 10–15 seconds. You can increase the hold-time, but start small and build.

• Repeat 4 more times.

Modifications: If wrist discomfort occurs, drop to your forearms. You’ll still get the same benefits with less pressure.

STANDING T’S AND Y’S

These exercises target the upper back and improve shoulder flexibility.

View T's and Y's demonstration here: (https://www.youtube.com/watch?v=aFtzZl4ySMo)

Note: The video shows the exercise lying down, but you can do it standing as described below.

T’s

• Stand facing a wall, toes as close to the wall as possible. 

• Start by extending your arms out to the sides, hands touching the wall.

• Engage your back muscles and pull arms away from the wall, keeping them in line with your body. You should feel the muscles in-between your shoulder blades tighten.

• Hold for 5 seconds, then return hands to the wall.

• Repeat 4 more times.

Y’s

• Stand facing a wall, toes as close to the wall as possible. 

• Raise arms into a Y shape above your head, hands touching the wall. Arms should be fully extended.

• Engage your back and move arms backward (away from the wall), keeping your head still. Do not bring your head toward the wall.

• Hold for 5 seconds, then return hands to the wall.

• Repeat 4 more times.

BONUS EXERCISES

The Cornell Wellness team create a Back Pain Prevention Exercise routine: 

https://www.cornell.edu/video/core-strengthening-back-pain-prevention-exercise-routine

RESOURCES

Mayo Clinic Back Pain Webpage

https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906