Man hiker with back pain

From Sharp Health News, a publication of Sharp HealthCare

A healthy back keeps you doing the things you love, such as playing with your children or grandchildren, hiking a trail, traveling or walking long distances. Without a healthy back, your life becomes limited.

These 3 simple exercises help prevent and alleviate back pain:

Overhead arm and body stretch

This stretch can be done standing or sitting. Sit your bottom in the middle to front of a chair or stand to begin. Raise your arms over your head, with your palms facing forward. Breathe 5 to 10 deep breaths. Lower your arms and repeat if desired.

Alternate side body stretch

Stand about a foot away from the wall. Raise 1 hand and arm up on the wall and place the other hand flat and directly at shoulder level on the wall. Reach as high as you can with the hand on the wall above your head and breathe in 3 to 5 deep breaths. Lower the raised arm and repeat with the other arm.

Pelvic tilt exercise

This exercise is done on the floor. Start on your back with your knees bent and feet on the floor. Flatten your back against the floor by tightening your abdominal muscles and lifting your pelvis up slightly without lifting your hips off the floor. Do 3 sets of 15 repetitions, at once or throughout the day. Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.

Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.


The VEBA Resource Center offers a 30-minute virtual Low Back Care and Pain Prevention class Tuesdays at 7:30 am and 5 pm and Thursdays at 12 pm, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Register here.