14 Locations in 7 New Jersey Counties
Select your preferred location

Are you struggling with back pain? Back pain is common and can range from a mild, nagging ache to severe, debilitating pain. At Breakthru Physical Therapy, we understand how back pain can impact everyday life. Our dedicated teams throughout New Jersey offer specialized physical therapy to alleviate back pain, address underlying causes, and prevent future recurrences. 

10 Exercises for Back Pain 

These exercises are designed to address the root causes of back pain and promote healing. Curated by our expert therapists, they offer a practical approach to alleviating back pain and improving overall spinal health, whether you’re experiencing acute discomfort or chronic pain.

  1. Pelvic Tilts: Strengthens the lower back and abdominal muscles.
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Tighten your stomach muscles while pushing your lower back into the floor.
  • Hold for a few seconds then relax. 
  1. Cat-Cow Stretch: Stretches and mobilizes the spine.
    • Begin on your hands and knees in a tabletop position.
    • Arch your back up, tucking chin to chest (Cat).
    • Then, lower your stomach towards the floor, lifting your head and tailbone upwards (Cow).
    • Move slowly between the two positions.
  2. Child’s Pose: Stretches the back muscles and spine.
    • Kneel on the floor, then sit back on your heels and stretch your arms forward on the floor.
    • Lower your forehead to the ground, feeling a stretch along your back.
  3. Knee-to-Chest Stretch: Stretches the lower back to relieve tension.
    • Lie on your back and pull one knee towards your chest while keeping the other foot flat on the floor.
    • Hold, then switch to the other knee.
  4. Bridging: Strengthens the glutes for lower back support.
    • Lie on your back with your knees bent and your feet flat on the floor.
    • Raise your hips to create a straight line from your knees to your shoulders.
    • Hold for a few seconds before slowly lowering back down.
  5. Bird Dog: Improves core strength and stability for lower back support.
    • Start on your hands and knees.
    • Extend one arm forward and the opposite leg back, keeping your back straight.
    • Hold, then return to the starting position and switch sides.
  6. Lumbar Rotation Stretch: Improves lower back flexibility and tension. 
    • Lie on your back with your knees bent and feet flat on the floor.
    • Keep your shoulders flat on the floor and gently roll both bent knees to one side.
    • Hold, then return to the center and roll to the opposite side.
  7. Hamstring Stretch: Tight hamstrings can contribute to lower back pain.
    • Sit on the ground with one leg extended out and the other one bent.
    • Reach forward towards the foot on the extended leg until you feel a stretch at the back of the thigh.
  8. Wall Sits: Strengthens back and lower body.
    • Stand with your back against a wall, then slide down into a seated position.
    • Hold as long as possible, then slide back up.
  9. Prone Leg Lifts: Strengthens lower back.
    • Lie on your stomach, arms at your sides.
    • Lift one leg off the ground, hold for a few seconds, then lower it. Repeat with the other leg.

Your physical therapist can provide guidance on which exercises are best suited for you and ensure exercises are performed with proper form. If any of these exercises cause pain, stop and consult your therapist. 

Don’t Let Back Pain Hold You Back! 

At Breakthru Physical Therapy in New Jersey, our team of experienced therapists is committed to providing the highest quality of care, tailored to each individual’s needs. If you are struggling with back pain, find a Breakthru location near you to regain control of your life and health! 

Schedule an

After submitting the form, a Breakthru specialist will contact you within 24-48 hours to schedule your evaluation appointment.

Horizon Blue Cross Blue Shield of New Jersey
Beech Street
United Healthcare

Sign up for e-Updates