Tired of waking up with back pain? Struggling to get through the day without discomfort? You’re not alone. Back pain affects millions of people, but the good news is—you can do something about it.
At P3 Athletic, we help people relieve back pain naturally with movement and targeted exercises. In this blog, we’ll share five simple but effective exercises to help you stretch, strengthen, and support your back.
1. Cat-Cow Stretch (For Flexibility & Mobility)
This gentle yoga move reduces stiffness, improves spinal mobility, and helps release tension.
How to Do It:
- Start on your hands and knees in a tabletop position
- Inhale—arch your back, lifting your head and tailbone (Cow Pose)
- Exhale—round your spine, tucking your chin and pelvis (Cat Pose)
- Repeat 10 times
✅ Best For: Loosening up the spine, reducing stiffness
2. Child’s Pose (For Deep Stretching & Relaxation)
This pose gently stretches the lower back and promotes relaxation.
How to Do It:
- Kneel on the floor and sit back onto your heels
- Stretch your arms forward and lower your chest toward the ground
- Hold for 30 seconds, breathing deeply
✅ Best For: Lower back pain relief, reducing stress
3. Glute Bridge (For Strength & Stability)
Weak glutes can lead to lower back pain. This move strengthens the glutes and core to support your spine.
How to Do It:
- Lie on your back with your knees bent and feet flat
- Lift your hips toward the ceiling, squeezing your glutes
- Lower down slowly and repeat 15 times
✅ Best For: Lower back pain relief, reducing stress
2. Child’s Pose (For Deep Stretching & Relaxation)
This pose gently stretches the lower back and promotes relaxation.
How to Do It:
- Kneel on the floor and sit back onto your heels
- Stretch your arms forward and lower your chest toward the ground
- Hold for 30 seconds, breathing deeply
✅ Best For: Building strength to prevent pain
4. Seated Spinal Twist (For Better Mobility & Posture)
This move improves spinal flexibility and posture.
How to Do It:
- Sit with your legs extended
- Bend one knee and cross it over the other leg
- Twist toward your bent knee, placing your opposite elbow outside it
- Hold for 20 seconds, switch sides
✅ Best For: Easing tension in the spine
5. Dead Bug (For Core Strength & Back Support)
A strong core prevents back pain by supporting the spine.
How to Do It:
- Lie on your back with arms and legs raised
- Lower your right arm and left leg toward the floor
- Return to start and switch sides
- Repeat 10 times per side
✅ Best For: Strengthening core muscles to reduce strain on the back
Bonus Tips for Faster Pain Relief
✔️ Stay active – Movement is medicine!
✔️ Hydrate – Dehydrated muscles get stiff
✔️ Improve posture – Keep your spine aligned throughout the day
Monthly Offer: Free Discovery Visit
Ready to take the first step toward overcoming your back pain? This month, we’re offering a FREE discovery visit for new clients! During this visit, we’ll assess your back pain, discuss your symptoms, and create a tailored plan to help you find relief. This is the perfect opportunity to learn more about your condition and how we can help you get back to living your life without the constraints of back pain.
Don’t let back pain hold you back any longer. Whether you’re struggling with occasional discomfort or chronic pain, we’re here to guide you every step of the way toward a pain-free life.
Contact us today to book your FREE discovery visit and start your journey toward a stronger, healthier back!
Conclusion
These exercises are a great start, but if back pain is limiting your daily life, it’s time to get professional help.
At P3 Athletic, we create custom treatment plans to help you get stronger, move better, and feel pain-free.
Book your consultation today—because life is too short to live with back pain!
Let’s take that first step together. Book your FREE discovery visit with us today!
Why P3 Athletic’s Approach to Back Pain Works
At P3 Athletic, we believe that back pain treatment should be proactive, not reactive. Our patient-first, movement-based methodology ensures that:
✔ We address the root cause – Every treatment plan is based on a comprehensive movement assessment.
✔ We provide individualized treatment – No cookie-cutter plans; every program is customized.
✔ We combine rehab with performance – We help athletes recover and get stronger than before.
✔ We integrate evidence-based techniques – Our methods are backed by sports science and clinical expertise.
✔ We serve the Milpitas, CA community – Providing elite-level care for active individuals and athletes.
When to Seek Physical Therapy for Back Pain
You don’t need to wait until back pain becomes debilitating to seek treatment. If you experience:
- Persistent lower back or mid-back stiffness.
- Pain with running, squatting, or lifting.
- Limited spinal mobility or tightness in the hips.
- Recurring back injuries from training or sports.
- Postural imbalances causing discomfort.
- Sciatica symptoms or nerve-related pain.
Then it’s time to book a physical therapy session at P3 Athletic.
Take Control of Your Back Pain—Start Your Recovery Today
Back pain doesn’t have to sideline you. At P3 Athletic in Milpitas, CA, we help active individuals and athletes move better, train smarter, and prevent future injuries.
Book a Free Discovery Visit Today!
Click here or call 408 495 3743 to schedule your free visit and let’s develop a customized plan to help you recover, rebuild, and perform at your highest level.
Other Free Resources For Back Pain
Read Our Blog – Are You Your Own Back Pain Doctor? Risks of self-treatment
Read Our Blog – How To Avoid Lower Back Pain From Lifting Weights – P3 Athletic Sports Physical Therapy