Back Pain Relief Exercises

10 evidence-based exercises for back pain relief

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B

Romanian Deadlift / Hip Hinge Pattern

🔄 8-12 reps 📊 Moderate Evidence

Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.

Back Pain Relief Glute Development
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B+

Kettlebell Swing

🔄 10-20 reps 📊 Moderate Evidence

Detailed instructions for Kettlebell Swing coming soon.

Back Pain Relief Glute Development
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B+

Glute Bridge

🔄 12-15 reps 📊 Moderate Evidence

Detailed instructions for Glute Bridge coming soon.

Back Pain Relief Glute Development
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A

Diaphragmatic Breathing

🔄 5-10 breaths reps 📊 Strong Evidence

Detailed instructions for Diaphragmatic Breathing coming soon.

Back Pain Relief Core Strength
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C+

Cat-Cow (Cat-Camel)

🔄 10-15 cycles reps 📊 Weak Evidence

Detailed instructions for Cat-Cow (Cat-Camel) coming soon.

Back Pain Relief
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B-

Bird Dog

🔄 10 each side reps 📊 Limited Evidence

Detailed instructions for Bird Dog coming soon.

Back Pain Relief Core Strength
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B-

Side Plank (Side Bridge)

🔄 Hold 10-30 sec each side reps 📊 Limited Evidence

Detailed instructions for Side Plank (Side Bridge) coming soon.

Back Pain Relief Core Strength
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B-

McGill Curl-Up

🔄 Hold 7-8 sec x 10 reps 📊 Limited Evidence

Detailed instructions for McGill Curl-Up coming soon.

Back Pain Relief Core Strength
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B-

Dead Bug

🔄 10 each side reps 📊 Limited Evidence

Detailed instructions for Dead Bug coming soon.

Back Pain Relief Core Strength
💪
B+

Plank (Prone Bridge)

🔄 Hold 20-60 sec reps 📊 Moderate Evidence

Detailed instructions for Plank (Prone Bridge) coming soon.

Back Pain Relief Core Strength

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